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.


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 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.


Let me introduce myself

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 was a mother of two children by 1996. I quit my job to take care of my family. My children have been my career!

I’m happily married for the last 28 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 had to struggle a lot to help my children achieve their dreams. 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. If I can help my children achieve their dream while living in a rural area, anyone can.

I’m super passionate about maintaining good health and helping others achieve it. Besides this I love gardening and interior designing.

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

If I’m able to change life of even a single person by writing blogs on different topic the I’ll find myself successful.

Follow me on Instagram @vibbsfitness

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.

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    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.


      ‘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.


      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.

      21 Superfoods which can 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 21 “superfoods” offer vital nutrients to power-pack your meals and snacks and enhance a healthy eating pattern. These are:

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


        High in fiber, berries are certainly sweet. Their wealthy colorings imply they’re excessive in antioxidants and disease-combating nutrients.

        When berries aren’t in season, it’s miles simply as healthful to shop for them frozen. Add to yogurt, cereals, and smoothies, or consume simply for a snack.


        Fish may be an amazing supply of protein and omega-three fatty acids, which assist save you coronary heart disease.

        Try changing your mutton or hen with salmon or tofu. Buy fresh, frozen, or canned fish.

        Fish with the best omega-three content material are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.

        Leafy greens

        Dark, leafy vegetables are a very good supply of nutrition A, nutrition C, and calcium, in addition to numerous phytochemicals (chemical compounds made via way of means flora which has an effective impact on your health). They additionally upload fiber to the diet. T

        ry types which include spinach, swiss chard, kale, collard vegetables, or mustard vegetables. Throw them into salads or sauté them in a bit of olive oil. You also can upload vegetables to soups and stews.


        Hazelnuts, walnuts, almonds, pecans — nuts are a terrific supply of plant protein. They additionally comprise monounsaturated fats, which assist in lowering the danger of coronary heart disease.

        Snack on nuts, seeds (specifically Brazil nuts and sunflower seeds), and dried fruit (without a lump of sugar or salt added).

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


        They incorporate numerous styles of good-for-you nutrients, and can also additionally assist you combat cancer, asthma, excessive blood pressure, diabetes, and coronary heart disease.

        Sunflower Seeds

        A quarter-cup of sunflower seeds offers 14 grams of healthful mono- and polyunsaturated fats, which continues your coronary heart healthful and decrease your hazard of cardiovascular disease.


        Did you realize that avocados have even extra potassium than bananas?. Half an avocado gives 29 milligrams (mg) of magnesium.

        The wholesome fats in avocado additionally maintain you’re glad and allow you to take in different nutrients.


        Flaxseed carries plant omega-3s, which can be appropriate for your coronary heart health. Store floor flaxseed in your fridge and sprinkle on yogurt, bloodless cereal, oatmeal, or avocado toast.

        Olive oil

        Olive oil is a superb supply of nutrition E, polyphenols, and monounsaturated fatty acids, all of which assist lessen the hazard of coronary heart disease.

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

        Whole grains

        It is a great supply of each soluble and insoluble fiber. It additionally incorporates numerous B vitamins, minerals, and phytonutrients. They assist in reducing LDL cholesterol and shield against coronary heart sickness and diabetes.

        Barley, bulgur wheat, brown rice, and oats are not unusual places complete grains with a whole dietary package deal full of fiber, antioxidants, and vitamins. Brown rice has explicitly loads of phenolic acids with antioxidant houses which can save you situations like kind 2 diabetes, cancer, and coronary heart sickness.

        When shopping for bread in the supermarket, appearance to look that the primary component is “100% complete wheat flour.” Choose complete over delicate grains.


        A true supply of calcium and protein, yogurt additionally includes stay cultures known as probiotics. These “true bacteria” can shield the frame from other, greater dangerous bacteria.

        Buy simple yogurt and upload your fruit. You can use yogurt in area of mayonnaise or buttercream in dips or sauces.

        Cruciferous vegetables

        These encompass broccoli, Brussels sprouts, cabbage, cauliflower, kale, mustard greens, radishes, and turnips. They are a remarkable supply of fiber, vitamins, and phytochemicals, such as indoles, thiocyanates, and nitriles, which may also save you a few varieties of cancer.

        Steam or stir-fry, including wholesome oils and herbs and seasonings for flavor


        This wide class consists of kidney, black, red, and garbanzo beans and soybeans, and peas. Legumes are a top-notch supply of fiber, folate, and plant-primarily based total protein. Studies display they could assist lessen the hazard of coronary heart disease.

        Add to salads, and soups. Make a chili or a bean-primarily based totally unfold together with hummus. In India, we use it as a daal.


        These are excessive in nutrition C and lycopene, which could lessen the chance of prostate cancer. Try tomatoes in a salad or as a tomato sauce over your pasta. You also can place them in stews, soups, or chili.

        Lycopene will become extra to be had in your frame to apply whilst tomatoes are organized and heated in wholesome fats consisting of olive oil.


        Pomegranate may also bolster coronary heart fitness and make an amazing candidate for nutritional dietary supplements that might save you cardiovascular disease.

        You can consume it for breakfast together with oats. Regularly consuming end results and veggies additionally has robust institutions with a decreased threat of many lifestyle-associated fitness situations and average mortality.

        The vitamins they comprise assist sell a wholesome complexion, nails, and hair and growth power levels. They also can assist keep a wholesome weight.

        Garlic and Onions

        They can be pungent (a few even deliver us to tears), however allium vegetables — chives, onions, garlic, leeks, and the like­­ — supply amazing fitness benefits. Plus, they are delicious. Once used to beat back the evil eye, garlic additionally 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 had been taken into consideration as a superfood and are nonetheless utilized in conventional Chinese medicinal drugs to cleanse the frame and sell longevity. The use of mushrooms to assist save you and deal with breast cancer.

        You could have mushrooms as a soup or upload them to pasta, or noodles.

        Citrus Fruits

        The citrus culmination comes beneath neath superfoods due to their fiber and nutrition C content. The candy and bitter chunks of citrus culmination like grapefruit, oranges, lemons, and limes are likewise low in energy and excessive in water.

        It can also additionally save you from age-associated 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.


        Tea incorporates few calories, enables with hydration, and is a superb supply of antioxidants. Catechins, robust antioxidants discovered in general in inexperienced tea, have useful anti-inflammatory and anti-carcinogenic properties.

        Both inexperienced and white tea had decreased strain levels, and that white tea had a fair extra massive impact.

        Green tea may have an anti-arthritic impact via way of means of suppressing universal inflammation


        Replacing processed ingredients with entire ingredients will notably enhance health. Consuming ingredients full of nutrients (as many so-referred to as superfoods are) is surely an excellent idea.

        When we label those ingredients as ‘super’ and ‘healthful,’ humans suppose they could devour them in limitless quantities. Still, you need to be careful of what you devour due to the fact you may benefit weight from ingesting healthful food.

        Green tea might also have an anti-arthritic impact via way of means of suppressing standard inflammation

        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 normally provide excessive tiers of specific nutrients. While actually, all complete plant ingredients provide a few fitness benefits, superfoods are in particular beneficial.

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

        No, a tablet can by no means update the complete food. Hundreds of compounds in complete foods, along with fiber, vitamins, and minerals, appear in paintings in unison. Scientists have now no longer even remoted all the compounds observed in plants.

        What leafy green is a cancer-fighting superfood?

        Spinach. Spinach is wealthy in lutein and zeaxanthin, carotenoids that eliminate volatile molecules referred to as unfastened radicals out of your frame earlier than they harm it. Carotenoids are determined in spinach and different darkish inexperienced leafy vegetables, and a few research display they might guard in opposition to most cancers of the mouth, esophagus, and stomach.

        The National Institutes of Health (NIH) observation of extra than 490,000 humans determined that folks that ate extra spinach have been much less probably to develop esophageal cancers. Some research advises the carotenoids in spinach and different meals lessen the hazard of ovarian, endometrial, lung, and colorectal cancers, too.

        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 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 wholesome and in shape humans have a tendency to have a quite true immune system, hardly ever getting greater than a slight bloodless each so often.

          So in case you are getting ill greater than traditional or experience quite crappy and fatigued overall, you may be quite certain your frame wishes a break.

          ENERGY IS LOW

          Suppose you feel more worn-out and feature had low power for days on end, however you realize you are now no longer sick. In that case, you are probable exercise too much.

          Rest up, or put together to sacrifice performance.


          While maximum of the populace would love to lose a few greater weight with the aid of using an accident, it could be overtraining when you have accidental weight reduction and a reduced appetite. 

          Remember usually to make certain you are getting the right nutrients and attempt your nice to take a spoil at times.


          Are you feeling more agitated lately? Suppose you are experiencing irritability in addition to one or greater of those different symptoms.

          In that case, you could make a secure wager that you are exercising too much.

          Save yourself (and the human beings around you) with the aid of using taking some days off here and there.


          Are you feeling a standard experience of fatigue after extended excessive education or getting strangely worn out early on in your workouts? 

          You guessed it: you are possibly over-exercised.


          Most match humans have a resting coronary heart charge sub 50 or 60 bpm (the common person’s resting coronary heart charge is seventy-two bpm). Check yours regularly: in case you are in tremendous shape.

          Still, your coronary heart charge is extensively better than expected; you could need to provide your frame a ruined from exercise. Many apps will music resting coronary heart charge those days. S

          Suppose you are a health nerd like me. In that case, you are probably interested in finding out the Whoop wearable band to degree recovery, such as resting coronary heart charge.


          While you need your resting coronary heart charge to be quite low, you need your coronary heart charge variability (HRV) to be higher. Having an excessive HRV is an indication that your frame is improving nicely from stress (consisting of your workouts). A low HRV is often a signal that your frame is not recovering nicely. Exercising an excessive amount can save you from the right recovery, and a low HRV will display it.


          If you are an avid exerciser like me, however, you feel much less and much less inspired to paint out, it can be your frame providing you with a sign that you want a while off.

          Take some days or maybe per week off and notice in case your motivation returns. Alternatively, you could want a while far from excessive education or your unique sport.

          Try swapping up your ordinary exercises for nature hikes, new or amusing learning-fashion classes, or a pleasant sport of tennis/frisbee/pickup basketball/something different.

          HIT A PLATEAU

          Have you been running as difficult as you in all likelihood can, but you can not appear to enhance your speed, strength, or standard athletic performance?

          Congratulations: you have formally plateaued.

          Instead of pushing harder, you can need to reflect on consideration giving your frame a spoil given that a steady plateau nation is one of the main signs 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 humans withinside the health global strongly accept as true with you must take a whole week off of workout every few months to allow your frame to recuperate.

          I’ve by no means certainly executed this—I’d pass loopy with pent-up electricity if I tried—however it may be really well worth attempting in case you are experiencing a couple of signs and symptoms of overtraining.

          Alternatively, take some days off of extreme hobbies and perform a little lively relaxation day sports instead.

          Replenish your body’s fluids

          Drink masses and masses of fluids, such as fluids with electrolytes and potassium.

          Water, coconut water, cherry juice, and electrolyte-stronger sports activities liquids are all amazing choices. If it is warm out or you are sweating extra than usual, you will want even extra fluids.

          Prioritize recovery

          While it is critical to paintings difficult at the same time as workout and is similarly essential to permit your frame nicely recover.

          Take care of sore muscle tissues with muscle restoration techniques that paint. And ensure you are stretching regularly.


          Sleep is our body’s top time to recover, and shorting yourself of it places you at an excessive chance of over-exercising.

          So make certain you get seven to 8 hours of sleep every night time and take a cat nap whilst you sense the need.

          The Bottomline

          Excess of anything is wrong, so consult your doctor and trainer before starting any activity.

          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 as a minimum of one hundred fifty mins of mild cardio pastime or seventy-five mins of full-of-life cardio pastime a week, or an aggregate of mild and full-of-life pastimes. The suggestions advocate that you unfold this workout throughout the direction of a week. Greater quantities of workouts will offer even extra fitness benefits. But even small quantities of bodily pastime are helpful. Being lively for brief durations of time at some stage in the day can upload as much as offer fitness benefits.
          Strength training. Do energy education sporting events for all primary muscle corporations at the least instances a week. Aim to do an unmarried set of every workout, the usage of a weight or resistance stage heavy sufficient to tire your muscle tissues after approximately 12 to fifteen repetitions. A moderate cardio workout consists of sports that include brisk walking, swimming, and mowing the lawn.
          The vigorous cardio workout consists of sports which include jogging and cardio dancing. Strength education can consist of the use of weight machines, your very own frame weight, resistance tubing or resistance paddles withinside the water, or sports which include rock climbing.
          As a popular goal, the purpose is for at least a half-hour of slight bodily interest each day. If you need to lose weight, keep weight reduced or meet particular health goals, you can want to work out greater. Want to purpose even better? You can attain greater fitness advantages in case you ramp up your workout to three hundred mins or greater a week.
          Reducing sitting time is vital, too. The greater hours you take a seat down every day, the better your hazard of metabolic problems. Sitting an excessive amount can negatively effect your fitness and longevity, even in case you get the endorsed quantity of day-by-day bodily interest.
          Short on lengthy chunks of time? Even short bouts of interest provide advantages. For instance, in case you cannot match in a single 30-minute stroll all through the day, attempt some five-minute walks instead. Any interest is higher than none at all. What’s maximum vital is making everyday bodily interest a part of your lifestyle.

          4-Hour Body

          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.

          How my cousin lost 20kgs weight in one month

          I’m going to share a true story about my cousin Shilpi, who lost 20kgs in one month.

          Everyone’s path is different

          Before starting her story, I would like to advise you not to blindly imitate anyone’s journey because every individual is different and has different body requirements. So, if you also want to lose weight firstly, you should consult your doctor and then dietitian.

          What works for one person may not work for the other, so be careful in choosing your path.

          My cousin, who is happily married and blessed with two kids, is ignorant of her health. Due to her sedentary lifestyle and gourmet nature, she has started gaining weight. She never thought of losing weight.

          Gradually she started developing health-related complications. These are:

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            Before and After pic of losing weight

            Irregular periods

            Being overweight impacts hormone and insulin levels, which can interfere with your menstrual cycle, causing delayed periods, resulting in periods occurring once in three months, which worried her.

            Back Pain

            People who suffered from obesity have an increased risk for problems, specifically in the lumbar region(lower back. Because there is excess weight in the midsection, the pelvis is pulled forward, straining the lower back and creating lots of pain and medical issues.

            Knee Pain

            Two ways being overweight raises your risk for developing the joint disease. Firstly, excess weight stresses weight-wearing joints, mainly the knees, back, and feet.

            Secondly, weight gain causes inflammation and swelling of the joints, causing immobility and pain.

            Steps in losing weight

            Visited Doctor

            She started consulting doctors for advice; each doctor advised her first to lose the weight. She also knows that she should lose weight, but she cannot follow her instinct due to culinary addictions.

            Her visit to Home town

            Her mother and mother-in-law also suggested losing weight, but she stops herself when she thinks of yummy food. Now she has started facing so many health issues, and she began thinking of losing weight now.

            She went to see her mom, and there she met her old friend who was very bulky earlier but now transformed into a beautiful figured woman. Out of curiosity, she asked about her transition. Her friend introduced her to the dietitian Shveta, who helped Shilpi by guiding her in losing weight.

            Steps suggested by the dietitian to lose weight

            Fitness regime

            Due to lockdown because of Corona, she does all the household chores by herself. She also has to take care of her children, so she shifted all her workout schedule in the evening because she was busy with her children’s online classes in the morning.

            She starts her workout by walking for one hour, which consists of brisk walking and running.

            Sun salutation 108 times for 2 hours and then one-hour dancing.

            Sometimes she feels exhausted, but she keeps herself motivated by thinking that she can wear all the modern dresses after losing weight.


            She takes only apples and pomegranates for breakfast, lunch, and dinner for the initial two days.

            Diet Plan


            Six egg whites only


            The mix of veggies, soya chunks, cottage cheese, green peas, one small tomato, and one small onion makes up to two bowls.


            One cup of green tea and sometimes nuts(walnuts, almonds) before the workout she takes as a snack.


            She takes her dinner at 7 pm in the form of a protein shake. Before bed, she takes green tea.

            She also sips hot water infused with 3-4 drops of lemon in between meals. She stopped taking chilled water of which she is very fond of.

            Discipline Life

            She wants to lose weight so badly that she stopped eating sweets. Initially, she used to feel cravings for that, but she managed to control that, but she used to cook sweets for her children and husband.

            Cheat Days

            Saturday and Sundays are her cheat days; on these days, she whatever she wants. So friends, not a tricky thing; you can also give it a try if you’re going to lose weight. But she kept exercising for four hours.

            Now she maintains her weight by doing exercises only for five days for one hour only and eating everything but in small portions. She lost her weight 20 kgs in one month by dieting and yoga(sun salutation), so her skin gets toned up instead of getting loose.

            Never believe in FAD diets in a hurry to lose weight because it is not sustainable and results in side effects.

            You should weigh yourself often. True or false?

            People who succeed at losing weight and keeping it off weigh themselves often, research shows. A step on the scale at least once a week seems to build awareness best.

            Don’t stress if the number on the scale goes up and down: Weight can change by several pounds over the course of a few days as water weight shifts.

            Which fats should you cut back on to lose weight?

            Saturated fats. Less than 10% of your calories should come from saturated fats, say government dietary guidelines.

            Not ingesting one sort of meal does not translate to reducing normal calories. Besides, fats permit you to experience complete after ingesting, which may also diminish your preference for seconds or dessert. Your frame desires a few nutritional fats to function.
            Replace butter and processed meals with greater wholesome polyunsaturated and monounsaturated fats, like olive oil, cold-water fish, tofu, avocado, and small quantities of nuts. Although reducing saturated fats is not magical for weight loss, it’s far useful for normal health.

            To help lose weight faster, you should drink water before meals. True or false?

            Drinking water, especially before mealtime, helps fill you up and makes you eat less. One study found that adults who drank two cups of water before each meal lost more weight.

            Water also helps you stay hydrated. When your kidneys are moving water through your body, your water weight is lower.

            To lose weight, you should plan every meal. True or false?

            Spontaneity is great for some activities, but eating isn’t one of them. Weight loss experts recommend planning your meals and snacks to make sure they fit into a well-balanced diet plan.

            Without a good plan, you’re more vulnerable to the siren call of the nearest vending machine or bakery.

            If you want my help in weight loss please feel free to contact me:

            If Shilpi can lose weight, then anyone can lose weight. What are you thinking of getting started?

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

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