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How I managed my high blood pressure naturally

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 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
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 consumption and slicing returned on salt additionally decrease your blood pressure. Potassium lessens the impact of salt on your system.

Diets wealthy in potassium can be dangerous to the kidney, so communicate with your health practitioner earlier than growing potassium consumption. Foods certainly excessive in potassium are:

  • 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 residing in a disturbing era. Workplace and own circle of relatives needs at the moment are contributing to the pressure. But we should discover approaches to de-pressure ourselves that are crucial for our fitness and blood pressure. Read a book, watch a comedy show, concentrate to tune, or simply dance. This will assist reduces pressure.

  • 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.

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About me

Be yourself; Everyone else is already taken.

— Oscar Wilde.

I’m Vibha Pandey, 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 turned into a mom of youngsters via way of means in 1996. I end my process to attend to my family. My youngsters were my career!

I’m fortuitously married for the remaining 28 years. Being the mother of my lovely youngsters 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 primarily based totally in Hyderabad.

I ensured that each one of my own circle of relatives contributors maintained a healthful lifestyle, despite the fact that we’ve got needed to stay far from every different at numerous ranges of our lives. For our youngsters’ education, I moved to Delhi, far from my husband. After they had been admitted into their respective colleges, my youngsters stayed in hostels.

Even though human beings allow cross in their fitness whilst there may be no person around, I ensured that everybody maintained a healthful lifestyle. All of our clinical parameters are normal, which is probably anticipated for human beings in my youngsters’ age institution, however, it’s miles pretty uncommon for my husband’s age institution and me. I even have needed to battle lots to assist my youngsters to acquire their dreams.

I firmly consider that wherein there may be a will, there may be a way. I need to proportion my perspectives with human beings to study from my experience. If I can assist my youngsters in acquiring their dream while dwelling in a rural area, all people can.

I’m tremendously passionate approximately retaining proper fitness and supporting others to accept it. Besides this, I love gardening and indoor designing.

I’m simply getting this new weblog going, so live tuned for more. Subscribe beneath to get notified once I publish new updates.

Follow me on Instagram @vibbsfitness

Dietary fiber benefits, myths and food list

Dietary fibers work as a savior to our body

Hello, Everyone. Hope you all are doing good.

Today, I’m going to share the importance of dietary fibers in our daily diet. For this, I talked to various dieticians in my town to get a clear picture of dietary fibers.

Disclaimer: This blog is written only for your knowledge. Always consult your doctor before following any diet. No one can take the place of a doctor’s advice.

I’m not a doctor, not even a dietician. I’m a homemaker trying to keep myself and my family fit, for that I keep searching google to get proper information and sharing the same with my readers.

Table of Contents
    Dietary fibre

    What are dietary fibres?

    Dietary fibres or roughage includes the parts of plant food that our body can’t digest.

    Doctors always advice us to eat more fibre. Do you know the reason?

    Dietary fiber is found in fruits, vegetables, whole grains and legumes-best known for its ability to prevent or relieve constipation. They also helps in maintaining a healthy weight and lowering the risk of diabetes, heart diseases and some types of cancer.

    Types of dietary fibre 

    There are two categories of fibre – soluble and insoluble.  Both are beneficial and we need to include them in our daily diets. Most plant foods contain a mixture of both. 

    Soluble fibre?

    Soluble fiber soaks up water like a sponge and facilitates to the bulk of our poo (faeces) so it may come by skip via the intestine extra quickly. It acts to sluggish down the fee of digestion. Soluble fiber consists of pectins, gums, and mucilage, which might be observed especially in plant cells. One of its primary roles is to decrease LDL (bad) cholesterol levels. It also can assist with constipation.

    Good sources of soluble fibre include:

    • fruits and vegetables
    • oat bran, barley, seed husks, flaxseed, psyllium
    • legumes – dried beans, lentils, peas 
    • soya milk and soy products

    Insoluble fibre?

    Insoluble fibre includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls. 

    A major role of insoluble fibre is to add bulk to faeces and to prevent constipation and associated problems (such as haemorrhoids). 

    Good sources of insoluble fibre include: 

    • bran – wheat bran, corn bran, rice bran
    • the skins of fruits and vegetables
    • nuts and seeds
    • dried beans 
    • wholegrain food

    Benefits of dietary fibre

    Dietary fiber is exceedingly indigestible, it provides bulk to our faeces (poo) and continues the digestive gadget healthy.

    It also important for other body functions (such as:

    • lowering blood cholesterol
    • keeping our weight under control 
    • stabilising glucose – which is important if you have diabetes
    • reducing our risk of other conditions (such as heart disease and some cancers).

    Dietary fibre and blood cholesterol

    When blood levels of cholesterol are high, fatty streaks and plaques are deposited alongside the partitions of arteries. This could make them dangerously slim and cause an accelerated threat of coronary coronary heart disease (which includes angina and coronary heart attack).

    Soluble fiber lowers blood LDL cholesterol through binding bile acids (that are crafted from ldl cholesterol to digest nutritional fats) after which excreting them.

    Dietary fibre and weight control

    Foods excessive in fiber are regularly cumbersome and, therefore, filling. Soluble fiber bureaucracy is a gel that slows down the emptying of the belly and the transit time of meals via the digestive system. This extends the time someone feels full. 

    Fibre additionally delays the absorption of sugars from the intestines. This facilitates to keep decrease blood sugar degrees and save you a fast upward thrust in blood insulin degrees, which has been connected with weight problems and an accelerated chance of diabetes.

    How much fibre do we need? 

    Recommended daily fibre intake for adults 

    Many adults do not consume enough fibre – on average, most Australians consume 20–25g of fibre daily. 

    The recommended daily fibre intake is:

    • men = 30g of fibre each day
    • women = 25g of fibre each day.

    Recommended daily fibre intake for children

    • children (4 to 8 years) = 18g
    • girls (9 to 13 years) = 20g
    • girls (14 to 18 years) = 22g 
    • boys (9 to 13 years) = 24g
    • boys (14 to 18 years) = 28g.

    Ways to increase your fibre intake

    Most people do not eat enough fruit and vegetables, beans/legumes, or whole grain cereals – all of which are great sources of fibre. 

    Simple suggestions for increasing your daily fibre intake include:

    • Eat breakfast cereals that contain barley, wheat or oats.
    • Switch to wholemeal or multigrain breads and brown rice.
    • Add an extra vegetable to every evening meal.
    • Snack on fruit, dried fruit, nuts or wholemeal crackers.

    A daily intake of more than 30g can be easily achieved if you eat:

    • wholegrain cereal products
    • more fruit, vegetables and legumes
    • nuts or seeds instead of low-fibre cakes and biscuits. 

    Don’t increase dietary fibre suddenly

    A surprising transfer from a low-fiber food regimen to a high-fiber food regimen may also cause a few stomach aches and improved flatulence(wind). Also, very high-fiber diets (extra than 40g daily) are connected with reduced absorption of a few essential minerals(including iron, zinc, and calcium). T

    his happens while fiber binds those minerals and bureaucracy insoluble salts, which can be then excreted. This ought to bring about an improved hazard of growing deficiencies of those minerals in inclined people.

    Also, it’s far higher to get fiber from meal reasserts as opposed to from fiber supplements, as those can worsen constipation, in particular in case you do now no longer boom the quantity of water you drink daily.

    Dietary sources

    FOODServing SizeCaloriesDietary fiber in g
    High fiber bran½–3/4 of a cup60–819.1–14.3
    Chickpeas1/2 a cup1768.1
    Lentils, cooked1/2 a cup1157.8
    White beans, ½ a cup1496.3
    Kidney beans1/2 a cup1125.7
    Wheat bran flakes (ready-to-eat cereal)3/4 of a cup90–984.9–5.5
    Raw pear1 medium fruit1015.5
    Avocado1/2 a cup1205.0
    Banana1 medium fruit1053.1

    You can read about important food with high dietary contents

    Hope you will like this blog. Don’t forget to like, share and follow my blog.



    Whether to Exercise or Not During Menstruation?

    Doing any shape of pastime at some point of the menstrual length has been scientifically verified to relieve many signs including menstrual pain, cramps, temper swings, nausea, fatigue, or even depression.

    Menstruation is a herbal process; however, because of the dearth of clinical knowledge, there are innumerable myths and misconceptions approximately menstruation.

    One such not unusual place assumption that exists is that a girl needs to now no longer have interaction in the bodily hobby all through the onset of menstruation. The illogical notion needs girls to relax and undergo insufferable aches in silence.

    Physical hobby and any shape of exercise is the final issue cautioned to girls whilst they’re on their duration, but doing any shape of hobby all through the menstrual duration has been scientifically established to relieve many signs together with menstrual pain, cramps, temper swings, nausea, fatigue, or even depression.

    Table of Contents
      Period Cramps

      Women of all ages, shapes, and competencies gained from taking part in a number of bodily sports. Also being bodily energetic assists ladies in reaching and preserving a wholesome weight, constructing strength, and reaching much-wanted staying power to preserve them going in the course of periods.

      Here are a number of the bodily sports you may participate in at the same time as for your periods:

      1. Easy exercise

      Premenstrual syndrome (PMS) and number one dysmenorrhoea (menstrual cramps or length ache) are of the maximum, not unusual place menstrual disorders, and each may have a destructive impact on ladies functioning all through periods. The first few days of a length may be the maximum painful due to the fact ladies have a tendency to bleed plenty all through this time.

      That is why mild actions and physical activities must be prioritized. According to at least one study, ladies who interact in cardio physical activities like on foot and jogging enjoy a decline in PMS symptoms.

      Exercise all through menstruation improves temper and will increase blood circulation. Also, workouts can assist with cramps, headaches, and lower back aches related to menstruation.

      2. Yoga and Pilates

      Yoga can act like a medicinal drug and assist relieve signs and symptoms including cramping, breast tenderness, muscular fatigue, and discomfort with the aid of using calming the frame.

      Pilates is a greater mild shape workout that strengthens the frame and maybe a super workout at the same time as on period. Pilates is a greater power than a cardio workout in lowering strain and balancing mind chemicals, in addition to relieving bodily and mental signs and symptoms of PMS.

      3. Strength Training

      There isn’t any medical proof that indicates one ought to be inactive throughout menstruation. Strength schooling is the first-rate shape of interest for the time whilst the length date is due.

      Research has established that energy schooling throughout the follicular segment can assist boom the energy of bones, muscles, and connective tissues.

      Listening to one’s frame and taking a spoil for the duration of the length is absolutely every day if one notices that their frame isn’t acting because it needs to. 

      Also, each woman’s frame features a different way and the first-rate bodily exercise that fits one well. Workouts for the duration of the length need to now no longer position an extra burden on the frame and purpose pain or disrupt the length cycle.

      While doing any form of painting inner or outdoor the home, it’s miles strongly cautioned to apply pads, menstrual cups, and tampons and keep exact menstrual hygiene.

      The content is not intended in any way as a substitute for professional advice.

      If you find the content useful than please like, share and follow my blog.

      Common health and fitness mistakes that women needs to stop immediately

      You appear out of shape, have you ever placed on a few more kilos? These are very not unusual place matters to pay attention whilst your weight is at the better aspect or let’s say while you are ‘fat’.

      While we do say that one wishes to be snug of their personal skin, we neglect that society has demarcated sure methods wherein a girl must appear, we’ve bombarded anywhere with tips, tricks, secrets, shakes, teas, wraps, and a brand new fad weight-reduction plan schemes has a tendency to floor every 6 months.

      While those fancy food regimen plans may be pretty inviting, in lots of cases, one does now no longer get the preferred results. Ever wondered, what’s the motive in the back of this consistent war with the weighing gadget now no longer providing you with what you want?

      According to Aditi Gupta, Premium Coach, Fittr, there are a few not unusual place errors that girls make whilst in their pursuit of fitness, a number of them are:

      Intake of protein will make you fat

      Table of Contents

        Protein is a vital macronutrient; its function is not to make you ‘fat’ but help you in building lean muscles. Also, protein has an exquisite exceptional to preserve you satiated for an extended period and adjust your appetite. Every meal of the day must represent a protein element, make sure that your each day consumption is monitored.

        Women must eat greater than the naked minimum advocated each day consumption, that is 1.2 gm/kg. After an awesome workout, protein allows with inside the recuperation and strengthening of the worked-out muscle. Cutting down macronutrients may also purpose greater damage than benefit.

        Weight training will make you look bulky

        Why most effective to do cardio? Cardio facilitates burning fats, while electricity education and physical games assist in enhancing your metabolism, other than burning fats.

        Hence, it’s miles vital that you integrate each variety of exercises to ensure that you attain suitable results. It strengthens the muscular tissues and keeps the muscular tissues retaining metabolism in a higher state, thereby supporting you in dropping fats maximum optimally.

        Do you sleep enough?

        As women, maximum of the time, paintings and jobs take precedence, and sleep might be the closing one on the list. When you’re on your health adventure and operating out regularly, sleep turns into essential. It is at the same time as you’re asleep that the frame is given the hazard to relaxation and recovery. So, make sure, you get an awesome night’s sleep.

        According to a study, titled, ‘Insufficient sleep undermines nutritional efforts to lessen adiposity, the quantity of human sleep contributes to the preservation of fat-loose frame mass at instances of reduced power intake. Lack of enough sleep can also additionally compromise the efficacy of traditional nutritional interventions for weight reduction and associated metabolic hazard reduction.

        Diet Plan

        Do now no longer comply with the trending weight loss program plan. Gupta suggests, “Do your studies and recognize that health workouts and weight loss program plans aren’t one length that suits all plans. It is a customized technique and knowledge-primarily based totally knowledge that allows for reaching the favored goal.

        Blindly following a plan will now no longer yield the effects which you want.” The great technique is to recognize the fundamentals, then you may be capable of making a terrific plan for yourself and take a licensed professional’s help.

        Be consistent

        They say health is an adventure and to hold an adventure one needs to be consistent. Often, while you now no longer get the favored results, you generally tend to get demotivated and prevent your health regime. Well, this is the incorrect manner to move approximately it.

        In my opinion, the great method is to re-get entry to what has now no longer labored out and get lower back at the plan and paintings harder. It is simplest with consistency that you’ll be capable of getting that frame that you have dreamt of.

        The content is not intended in any way as a substitute for professional advice.

        I hope you will like this blog. If you find this useful you can like, share or follow my blog.

        Amazing benefits of Black Plum(Jamun)

        Jamun, additionally referred to as Java plum and black plum is a colorful summertime season fruit with numerous advantages.

        Native to India, Jamun is a quiet fruit with wealthy color and candy taste. The fruit is famous for its deep blue or pink color. Also referred to as black plum or Java plum, Jamun has now unfolded to different tropical areas throughout the world. Jamun has numerous medicinal and fitness advantages.

        It is one of the great domestic treatments for belly pain, diabetes, and arthritis. The fruit additionally treatment plans digestive problems like dysentery and flatulence.

        Here are some of the health benefits of Jamun or black plum.

        Table of Contents
          Black Plum or Jamun

          1. Improves hemoglobin count

          Loaded with nutrition C and iron, Jamun will increase hemoglobin. With the extended range of hemoglobin, your blood will bring greater oxygen to the organs and maintain you healthy. The iron gift withinside the fruit additionally purifies your blood.

          2. Jamun has astringent property

          Jamun has astringent properties, which hold your pores and skin acne-free. You ought to eat Jamun when you have oily pores and skin because it will assist you to hold your pores and skin sparkling and clear.

          3. Improves the health of skin and eyes

          Jamun or the black plum improves the range of hemoglobin and the iron gift withinside the fruit acts as a blood purifying agent. This allows for enhancing the fitness of your pores and skin and eyes. The fruit is likewise wealthy in numerous minerals and nutrients C and A.

          Loaded with potassium, Jamun is extraordinarily useful in your coronary heart. Around fifty-five mg of potassium is a gift in line with one hundred grams of Jamun. The fruit is useful in preserving illnesses like excessive blood pressure, coronary heart disease, and stroke at bay. It additionally maintains your arteries healthful and stops their hardening.

          4. Strengthens your gums and teeth

          Jamun is useful in your gums and teeth. The leaves of the black plum have antibacterial residences and may be used to save you bleeding of gums. You can dry the go away after which powder it for use as an enamel powder. This will assist in stopping gum bleeding and infection.

          The bark of the tree has astringent residences and you could use a decoction organized with the bark to rinse your mouth to deal with mouth ulcers.

          5. Prevents infection

          Jamun has antibacterial, anti-infective, and anti-malaria properties. The fruit additionally carries malic acid, tannins, gallic acid, oxalic acid, and betulinic acid. The fruit is powerful in stopping not unusual place infections.

          6. Treats diabetes

          Black plums can remedy the signs of diabetes which include extra urination and thirst. It has a low glycemic index, which continues the blood sugar tiers to normal. Seeds, bark, and leaves of the tree may be used the remedy diabetes.

          7. Benefits of Jamun in Pregnancy

          When you are pregnant, prenatal care is so important. I will outline the benefits of Jamun in pregnancy for you:

          Nutrient Profile – Jamun is wealthy in antioxidants, Vitamin C, iron, calcium, and potassium. These minerals and nutrients assist fortify your bones and raise your immunity.

          Improves Digestion – While pregnant, you would possibly enjoy diarrhea or ulcers. Jamun can assist deal with the situations by tackling irritable bowel syndrome. Jamun heals a majority of these signs and symptoms naturally, and you may have a wholesome intestine in no time. 

          Reduces the Risk of High Blood Pressure – Rich in potassium and antioxidants, Jamun facilitates provides you with an additional electricity boost. High blood stress is not an unusual place in pregnancy. But Jamun allows you to lessen the hazard of excessive blood stress, way to its potassium content material.

          Improves Immunity – As its antioxidants assist you to combat off illnesses and infections, this fruit guarantees you’ve got more advantageous immunity. This is as it facilitates the growth of your RBC or crimson blood molecular count. This finally prevents illnesses like anemia or iron deficiency. 

          Develop’s Baby Vision– Jamun occurs to be wealthy in Nutrition A, a critical nutrient for the improvement of baby vision.

          Maintains Oral Health– As Jamun has antibacterial residences, it facilitates saving you dental problems. It is useful for keeping your oral fitness throughout pregnancy, especially in case you be afflicted by morning sickness.

          Prevents Premature Delivery – Jamun’s excessive magnesium content material performs a large function in keeping off untimely deliveries. Its nutrient profile facilitates to make sure whole fetal growth.

          8. Jamun for Weight Loss

          Many humans pick to devour Jamun for weight reduction. One cup of Jamun has simply seventy-five calories. Hence, it’s miles best for weight reduction. Moreover, it includes no fats. It additionally boosts your digestion as it is wealthy in fiber.

          The excessive fiber content material additionally facilitates preserving your feeling complete for longer. Moreover, it won’t motivate your blood sugar degrees to spike. We can without problems not forget Jamun to be a superfruit.

          Therefore, many nutritionists advocate for Jamun for weight reduction. Fiber-wealthy ingredients are best for including in your weight reduction diet. As Jamuns optimize digestion, they may assist higher manipulate your weight reduction journey.

          9. Good for liver

          Chewing smooth Jamun leaves can assist offer comfort to signs and symptoms of diarrhea and belly ulcers. It shields the liver from sicknesses including fibrosis and necrosis. 

          Jamun is likewise complete of a useful plant compound referred to as polyphenol, which guards the frame in opposition to ability cancer-inflicting substances.

          11. What are some commercial uses of Jamun?

          Commercially, Jamun is used to make jellies, jams, wines, vinegar, and different beverages. It is likewise used to make squash while blended with sugar, water, citric acid, and sodium benzoate.

          The ultimate one is delivered as a preservative. Ripe Jamuns are utilized in making awesome wines whilst unripe end results are hired to supply tart vinegar.

          Packaged Jamun juices also are to be had withinside the market, however, it’s far a great deal higher to make natural Jamun juice at home.

          12. Are there any side effects to having Jamun?

          As an awful lot as we hate to mention this, yes, there are aspect consequences to overconsuming Jamun. You must chorus from shopping for Jamuns from unclean or roadside stalls as their merchandise would possibly include heavy metals like lead. 

          Jamun must now no longer be eaten on an empty belly considering that it’s far relatively acidic and might aggravate the digestive tract, giving manner to acidity.

          If you’ve got an excessive amount of Jamun, you could turn out to be with frame ache and fever. It may additionally aggravate your chest and throat, as a result letting the cough acquire withinside the throat and sputum withinside the lungs. 

          Jamun reduces blood sugar, so humans with already low tiers of blood sugar must keep away from it.

          Pregnant ladies and lactating moms must additionally steer clear of it. If you simply had Jamun, do now no longer drink milk, in any other case it’ll react withinside the belly and purpose ache.

          Few Jamun recipes you should try at home

          Jamun Smoothie

          Take ½ cup chopped Jamun and mix it with ½ cup of yogurt or curd, 2 tsp sugar, and a couple of to three drops of vanilla essence to make a beautiful, sweet, and tart smoothie. You can regulate the quantity of sugar in keeping with your liking.

          Jamun Lemon Soda

          Just blend ½ cup lemon soda and a couple of cups apple juice till properly combined. Pour withinside the glasses and upload 2 tbsp chopped Jamun to every glass. Let them soak and launch their colour withinside the drink. Top the liquids up with extra lemon soda simply earlier than serving.

          Jamun is rightly referred to as the ‘Fruit of the Gods.’ It is wealthy in minerals, vitamins, and vitamins that assist the body’s average functioning. Adding a part of Jamun to your each day weight loss program can do wonders for your body. It is one of the excellent summertime season fruits. These fitness blessings make the fruit extra special.

          Make positive you devour Jamun for the duration of its season and experience a lot of these blessings.

          Hope you will like my blog on the benefits of black plum or Jamun. Don’t forget to like, share and follow my blog.

          Tips to get wrinkle free skin at..

          Are you are concerned approximately getting wrinkles as you get older? Don’t rush to splendor parlors and spend 1/2 of your earnings to get faultless pores and skin. But instead, depend on yoga to get your pores and skin wrinkle-free. The yoga blessings for the pores and skin are manifold. With the developing age, human beings face many troubles. From joint pains, fluctuating blood sugar degrees to wrinkles, and aging brings many undesirable diseases.

          While it’s far not possible to forestall the process, you may continually preserve its troubles at bay with the aid of using turning to yoga. According to Baba Ramdev, folks who do yoga every day ought to stay healthy for as many as one hundred years and more. They get now no longer best rid of health-associated troubles however additionally hold sparkling pores and skin even at 50.

          I’m working towards yoga in view that my formative years and accept as true with me, I appearance an awful lot much less than my age, so what are you ready for, begin these days best in case you need to appearance younger forever.

          Plough Pose to get wrikle free skin

          Yoga usually enables lessens anxiety and anxiety, which can make contributions to wrinkles – mainly when you have a dependency on scrunching your brow or squinting. But the exercise additionally consists of numerous poses and physical activities that you could use to tone your jawline, clean your skin, and decrease anxiety about your face. Yoga blessings for the skin.

          Table of Contents

            Clear complexion

            Face yoga and breathing exercises stimulate microcirculation and bring more oxygen to cells making the complexion look more balanced, even, and radiant. The face looks calm and serene, and the eyes and features look softer.

            Wrinkle-free skin

            Yoga stimulates collagen and elastin production. By regularly practicing face yoga, the skin becomes toned, skin becomes tightened, and a visible reduction in wrinkles. The face looks smoother and less tired.

            Reduction in forehead lines

            With regular stretching exercises and pushing the skin of the forehead upwards, the lines on the forehead get reduced.

            Stress reduction

            Yoga reduces strain which is thought to reason acne. It flushes out pollution from the frame. As a result, the frame continues right blood circulation, which in flip offers a rosy glow. According to Swami Ramdev, yoga asanas are excellent approaches to manipulating the unwell consequences of Aging and experiencing younger.

            Spilling the secrets and techniques approximately staying younger and healthful for a greater prolonged period, Swami Ramdev, in a unique display on India TV, well-known shows 4 critical matters to preserve in thoughts for anti-aging. They are- healthful consuming habits, staying positive, difficult work, and normal exercise.

            Here are a number of the excellent yoga asanas, and respiration exercises counseled through Swami Ramdev for anti-aging. Yoga Asanas for anti-aging:

            Yoga Headstand

            Headstand or sirsasana is rightfully known as the king of asanas! This pose makes you surprised at a person’s flexibility and balance. It facilitates preserving the eye’s wholesome side by doing away with wrinkles.

            Shoulder stand

            It is a yoga pose in which the entire frame is balanced at the shoulders. ‘ Sarv’ approaches all, ‘anga’ approach a part of a frame, and ‘asana’ is posture. As the call indicates, Sarvangasana impacts the functioning of all components of your frame. This asana is enormously useful in keeping intellectual and bodily fitness and is likewise referred to as the ‘Queen of asanas’. It helps in relieving problems related to the thyroid as well as blood pressure.

            Plow Pose, or Halasana 

            Halasana is an inversion, this means that your coronary heart is located above your head. This kind of function gives numerous benefits. Halasana boosts circulation, improves blood pressure, and lowers blood sugar levels, which is useful for diabetes management. 

            Halasana stretches your backbone and stretches, strengthens, and tones your lower back muscles. It enables saves you and relieves tightness in your neck, shoulders, and lower back. The pose additionally strengthens your shoulders, arms, and legs.

            Triangle pose or Trikonasana

            Trikonasana is likewise known as the triangle pose. The call trikonasana comes from the Sanskrit phrase trikona which means the triangle and asana manner posture. It opens up the lungs, chest, and heart. The asana materials extra oxygen on your pores and skin, and subsequently the pores and skin mechanically feels refreshed and rejuvenated.

            Sun salutation or Surya namaskar

            Surya Namaskar, Salute to the Sun or Sun Salutation, is an exercise in yoga as a workout incorporating a glide collection of twelve gracefully connected asanas. Besides giving wrinkle-loose pores and skin it additionally has different benefits:

            Helps preserve cardiovascular health stimulates the fearful system helps in stretching, flexing, and firming the muscles tremendous workout for weight reduction management strengthens the immune system enhances cognitive functions improves usual health, strengthens the frame and relaxes the mind.

            Breathing exercises or Pranayam to stay young and healthy

            Bhastrika; Bellows Breath

            By doing bhastrika, the extent of oxygen withinside the frame will increase. Like the bellows fan the hearthplace similarly Bhastrika Pranayama surges the waft of air into the frame to provide warmness at each the bodily and diffused level–stoking the internal hearthplace of thoughts and frame. This pranayama while finished often eliminates blockages from the nostril and chest. It is appropriate for asthmatic sufferers and eliminates infection of the throat. Bhastrika will increase the gastric hearthplace. Pranayama improves the urge for food and digestion capacity.

            Do this pranayama constantly for five minutes. Performing this pranayama every day is appropriate for hypertension, asthma, coronary heart disease, TV, tumors, BP, liver cirrhosis, sinus, energy, and lungs. By doing bhastrika, the extent of oxygen withinside the frame will increase. Due to this most cancer, cells die.

            Kapalbhati

            ‘Kapal’ way brow, ‘Bhati’ way shining, and ‘Pranayama’ way respiration technique. Kapalbhati Pranayama is a Sanskrit phrase that means brow shining respiration technique. It is called in order the everyday exercise of the technique offers you a shining brow and vivid intellect.

            Anulom Vilom

            Anulom Vilom Pranayama is one in all numerous Pranayama or respiratory workout used withinside the exercise of Hatha yoga. At first, you need to apprehend the means of Anuloma and Viloma.In this, the primary phrase Anu kind of interprets as with and phrase Loma way hair implying “with the grain” or “natural”. And that means Viloma is “in opposition to the grain.” Anuloma is the other of Viloma. It may be very useful in respiratory-associated illnesses like Asthma.

            Ocean Breath (Ujjayi Pranayama)

            In this respiration technique, you constrict the lower back of the throat to assist in lengthening every breath cycle. Each inhalation and exhalation is long, full, deep, and controlled.

            Ocean Breath concentrates and directs the breath, giving asana exercise more electricity and focus. It will increase oxygen intake. For instance, a medical observer from the Department of Neurophysiology at the National Institute of Mental Health and Neurosciences in Bangalore, India found ujjayi pranayama can boom your oxygen intake at some point of exercise via way of means by approximately 50%.

            Udgeeth Pranayama (Chanting Breath)

            The Sanskrit phrase Udgeeth actually way ‘deep and rhythmic chant‘. Udgheet Pranayama entails chanting of ‘OM’. 

            Udgeeth Pranayama is the most effective shape of pranayama and really useful in enhancing concentration. It is likewise referred to as Omkari Japa way chanting of Om. In this one has to inhale and exhale slowly even as chanting Om.

            While chanting Om, the O must be three instances longer than them. This may be practiced in five to eleven instances daily. The velocity of respiratory must be sluggish and diffused which you yourself might not be aware of the sound or even the piece of cotton positioned in the front of the nose must now no longer pass through the impact of the air exhaled out.

            This pranayama may be very useful in relieving strain and depression.

            Bottomline

            Stress is one of the reasons due to which we look older than our actual age. If you want to look younger forever, you should practice yoga followed by pranayam or breathing exercises mentioned above.

            Have you ever tried to do yoga and pranayam for relaxing yourself? Please comment in the comment box. Don’t forget to like, share and follow my blog.

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