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How I managed my high blood pressure

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

Frank K Sonnenberg

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

Reasons responsible for High Blood Pressure

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

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

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

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

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

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

  • Eat less or no processed food

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

  • Stop smoking

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

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

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

  • Yoga and meditation

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

Camel Pose

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

  • Lastly, take prescription medication

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

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

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

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

Featured

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

Everything about omicron variant of the coronavirus

Two COVID-19 cases of the Omicron variant have been detected in Karnataka – in men aged 46 and 66 – the Health Ministry said Thursday, calling for calm amid growing concern over a strain that has triggered global alarm.

The Omicron strain – designated a ‘variant of concern’ by the WHO – is believed to have 50+ mutations, including over 30 on the spike protein, which makes it significantly more infectious than the Delta variant that is currently dominant worldwide; it constitutes over 60 percent of all Covid cases in India.

Table of Contents

    Precautions from omicron variant of coronavirus

    Latest updates on omicron variant in India

    The 66-year-old man, who has received both vaccine doses, traveled from South Africa on November 20 with a negative Covid report. He tested positive on arrival and was asymptomatic, following which he was told to self-isolate. A week later (with negative Covid information from a private lab), he flew to Dubai. Samples from 24 primary and 240 secondary contacts have returned negative test results.

    The second patient is a health worker from Bengaluru who developed symptoms (fever and body ache) on November 21. He tested positive the following day and was admitted to the hospital; his sample was sent for genome sequencing on the same day. However, three days later, he was discharged. His vaccination status is unclear at this time.

    A 35 years old woman from Rangareddy district, who flew down to Hyderabad from the UK, also has tested Covid positive, and officials are waiting for genome sequencing results.

    While confirming the detection of two cases of Omicron variant in Bengaluru, the Union Health Ministry asked people not to panic but follow Covid-appropriate behavior and get vaccinated without delay. It also said the scientific reasoning for booster vaccine doses is under examination and that priority is to complete the task of receiving both jabs of COVID vaccine.

    According to an official, three hundred seventy-three cases of the Omicron variant of SARS-CoV-2 have been detected in 29 nations so far.

    Abbot says its rapid and PCR tests can detect the Omicron variant.

    Global healthcare company Abbot has announced that it has conducted an assessment of the Omicron variant, and it is confident that the rapid and PCR tests can detect the virus.

    “Abbott has been intently monitoring the mutations of Covid-19, so we can ensure our tests can detect them. We have already assessed the Omicron variant, and we’re confident our rapid and PCR tests can detect the virus. While the Omicron variant contains mutations to the spike protein, Abbott’s rapid and molecular tests do not rely on the spike gene to detect the virus,” it said in a global statement.

    Abbott is currently manufacturing more than 100 million Covid-19 rapid and PCR tests a month to help support the increased need for testing around the globe.

    Omicron Covid variant ups reinfection risk by three-fold: Study

    Global healthcare company Abbot has announced that it has conducted an assessment of the Omicron variant, and it is confident that the rapid and PCR tests can detect the virus.

    “Abbott has been intently monitoring the mutations of Covid-19, so we can ensure our tests can detect them. We have already assessed the Omicron variant, and we’re confident our rapid and PCR tests can detect the virus. While the Omicron variant contains mutations to the spike protein, Abbott’s rapid and molecular tests do not rely on the spike gene to detect the virus,” it said in a global statement.

    Abbott is currently manufacturing more than 100 million Covid-19 rapid and PCR tests a month to help support the increased need for testing around the globe.

    WHO says measures against delta work for omicron variant too.

    Measures and experience gained in dealing with the delta variant should remain the foundation for fighting the pandemic.

    Covid vaccine will likely prevent disease, death regardless of variant: WHO

    Amid concerns of vaccine escape by the new super mutant Omicron variant of the coronavirus, WHO’s Chief Scientist Dr. Soumya Swaminathan on Thursday said that existing vaccines would likely prevent disease and death.

    According to the scientists, it is “highly likely” that Omicron can escape immunity caused by previous infection or vaccination because of the presence of over 30 mutations on its spike protein, which binds to human cells, associated with higher transmission and a decrease in antibody protection.

    Regardless of the variant, complete vaccination is likely to protect against severe disease and deaths, especially in older age groups.

    There is no need to panic, only precautions shared by WHO for earlier variant would be enough to control the spread.

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

    How to reduce visceral body fat (hidden fat)

    Body fat is not at all bad, but you need it to survive. According to American Heart Association, body fat not only helps keep your body warm, but it’s also essential for absorbing nutrients and producing critical hormones.

    Table of Contents

      What is visceral fat?

      Visceral fat is terrible for your health. It is a type of body fat stored within your abdominal cavity that wraps around your internal organs: your liver, stomach, and intestines. It is not the same as the stomach fat we see. Visceral fat can negatively impact your overall health by raising your blood pressure, diabetes, insulin resistance, certain cancers.

      Visceral Body fat

      What causes visceral fat?

      Fat gets stored when you consume too many calories and have too little physical activity. Some people tend to keep fat around their belly rather than on the hips because of their genes.

      In women, getting older can change where the body stores fat. Especially after menopause, women’s muscle mass gets more petite, and their fat increases. As women age, they are more likely to develop more visceral fat in the belly, even if they do not weigh.

      In men, age and genetics also play a role in developing visceral fat. Drinking alcohol can also lead to more belly fat in men.

      How do I know if I have visceral fat?

      The best way to tell if you have visceral fat is to measure your waist. The waist circumference is a good indicator of how much fat is deep inside the belly, around the organs. For women, your risk of chronic disease increases if the waist circumference is 80 cm or more, and for men, 94cm or more. These measurements don’t apply to children or pregnant women. If you think your waist measurement may be too large, talk to your doctor.

      Measuring the Body Mass Index(BMI) may also tell whether you are carrying too much fat.

      How can I reduce visceral fat?

      The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back.


      Another option is medication, but studies show this is ineffective in reducing visceral fat as exercise. Liposuction does not work to remove visceral fat.

      Even though you cannot change your genetics, hormones, or your age, you can reduce your risk of disease by:

      • exercising for at least 30 minutes every day (for example by brisk walking, cycling, aerobic exercise, and strength training)
      • sun-salutation for 108 times
      • eating a healthy diet
      • not smoking
      • reducing sugary drinks
      • getting enough sleep 

      The Best Foods To Reduce Visceral Fat After 50

      1. Cumin

      Consistent, long-term use of cumin may aid in decreasing fat deposits throughout the body by regulating insulin because when the cells absorb too much glucose, the body converts it to fat. Adequate insulin can mitigate this occurrence.

      2. Green banana flour

      If you’re looking for a great way to reduce your visceral fat while enjoying your favorite foods, try incorporating some green banana flour into your recipes in place of white flour.

      Green banana flour is one of the world’s richest sources of gut-healthy prebiotic-resistant starch, a unique nutrient proven to help make your cells more responsive to insulin, ultimately helping prevent fat storage around the waist.

      3. Lupini beans

      Whether you’re adding them to a salad or putting them in a soup for some added protein, lupini beans are an easy and delicious way to reduce dangerous visceral fat on your body.

      Lupini beans are a low net carbohydrate, high prebiotic fiber, and high protein legume that does not spike blood sugar levels, which in turn assists with reducing fat storage and preventing weight gain around the waist. Lupini beans can also be ground to make protein- and fiber-rich flour.

      4. Fermented foods

      Some studies have linked an increase in beneficial gut bacteria to a reduction in visceral fat mass. Incorporating fermented foods including yogurt, kefir, kimchi, and sauerkraut may positively impact digestion and a host of other processes that help regular weight and belly fat mass.

      5. Fatty fish

      Adding some omega-3-rich fish to your diet may benefit more than just your heart health—it could help you shed that dangerous visceral fat, too.
      Fatty fish, such as salmon and sardines, are rich in both vitamin D and omega-3s.

      6. Dark leafy greens

      Dark leafy greens such as collard greens, spinach, and kale are good sources of calcium. This mineral has been associated with reduced visceral adiposity in overweight and obese individuals.

      Friends, if you want to control your visceral fat, follow the steps mentioned above.

      Disclaimer

      This blog is for your knowledge only. Always consult your doctor before following my tips.

      Belly fat is the most dangerous kind of fat on the human body. True or false?

      Belly fat, or visceral fat, lies deeper in the abdomen. Unlike subcutaneous (just under the skin) fat, visceral fat has been linked to health problems such as in increased risk for heart diseasediabetes, some cancers, and a higher need for gallbladder surgery.

      Calories from fat are better than calories from carbohydrates. True or false?

      False.

      It doesn’t matter where calories come from – a calorie is a calorie. One gram of fat equals 9 calories, while 1 gram of carbohydrates or 1 gram of protein contains 4 calories. Whatever you eat, the key to weight loss and loss of belly fat is to eat fewer calories, and exercise more to burn more calories. Be careful when consuming low-fat or fat-free foods, as many of these foods may be high in sugar, and even high in calories.

      To beat belly fat, you should eat more fiber. True or false?

      True.

      Soluble fiber from vegetables, fruits, and beans can help reduce visceral (belly) fat. Eating foods rich in fiber can help you feel fuller, thus reducing your overall caloric intake. It may also help reduce blood cholesterol levels and can lower the risk for heart disease, obesity, and type 2 diabetes. It can keep the bowels functioning regularly, and help reduce constipation and diverticulosis.

      How to get rid of the dandruff at home

      How to get rid of dandruff naturally at home? Although the cause of dandruff is not entirely understood, one of the leading causes is a breakdown of the scalp’s natural lipid barrier, leaving it more exposed to infection by the microscopic yeast that is very common in the scalp. When the yeast overgrows, it leads to an inflammatory response that kills scalp cells at a high rate and slough off in sticky patches and flakes.

      How to get rid of the dandruff
      Get rid of Dandruff naturally at home

      I was worried about the dandruff problems of my husband and children. I searched google for the remedy to cure dandruff and came across a few ideas that helped my family member get rid of it. Here I will share a few tips which you can follow to treat your dandruff problem.

      Table of Contents

        Dandruff is identified by:

        • White or clear flakes on the scalp, through the hair, and on clothing.
        • Itchy scalp, which may be red and inflamed.

        Some young teens find they develop dandruff when they hit puberty because their hygiene habits haven’t changed to meet the challenges of newly accelerated sebum production.

        Stress, poor hygiene, and poor diet can make the scalp more susceptible to dandruff. High sugar foods, in particular, are known to exacerbate yeast infections.

        One should brush hair regularly to loosen flakes and stimulate blood supply to the scalp, accelerating the natural immune response to infection.

        Lifestyle and home remedies to get rid of dandruff

        You can take steps to reduce your risk of developing dandruff:

        • Learn to manage stress. Stress affects your overall health, making you susceptible to several conditions and diseases. It can even help trigger dandruff or worsen existing symptoms.
        • Eat a healthy diet. A diet that provides enough zinc, B vitamins, and certain types of fats may help prevent dandruff.
        • Develop a hair and scalp care routine that suits you. If you tend to have an oily scalp, daily shampooing may help prevent dandruff. Gently massage your scalp to loosen flakes. Rinse thoroughly. If your hair tends to be dry and your scalp is sensitive, shampoo less frequently and condition your scalp between washings.
        • Get a little sun. Sunlight may be suitable for controlling dandruff. But because exposure to ultraviolet light damages your skin and increases your risk of skin cancer, don’t sunbathe. Instead, spend a little time outdoors. And be sure to wear sunscreen on your face and body.
        • Limit hair-styling products. Hair-styling products can build up on your hair and scalp, making them oilier.

        TREATING DANDRUFF

        There are a few habits you can develop and natural treatments you can use to treat dandruff.

        Nutrition

        An excess of sugar in the diet can exacerbate any yeast infection. Try reducing your intake of all sugars and refined starches while treating dandruff.

        Cleansing

        Massage your scalp thoroughly with your fingertips when shampooing. It will help loosen and remove any dead skin flakes and help prevent the infection from continuing. Wash your hair daily until the infection is cleared up.

        Conditioning

        Use a protective hair condition on the ends of hair only. Avoid getting conditioner on your scalp, where it can clog pores and interfere with the healing of the skin.

        The following herbs and nutrients help to reduce dandruff infections:

        Natural Internal Treatments for Dandruff:

        • Alpha-Lipoic Acid, Vanadyl Sulfate, Gymnema Sylvestre, and Chromium are all natural regulators of blood sugar levels. They can help prevent feeding the infection by keeping blood sugar levels normalized.
        • Olive Leaf and Oregano Leaf are both natural systemic antifungal agents.

        Natural External Treatments for Dandruff:

        The following herbs can be used as a tonic for reducing fungal infections on a topical basis. Extracts of these herbs or several drops of their essential oils dissolved in aloe vera gel or witch hazel can significantly relieve the symptoms of itching and flaking in dandruff. Tea tree oil is particularly effective against fungal and bacterial infections.

        Clary Sage for treating dandruff

        It is well suited for all hair types. Extremely effective on oily, dry, and curly hair, it regulates oil production and controls dandruff by limiting the sebum in the scalp. Known for its distinctive herbal aroma, it helps boost hair growth and reverses premature balding.

        Concoct the most effective anti-dandruff solution by mixing three tablespoons of clary sage oil with mandarin oil in equal measure and adding five drops of lemon oil while blending.

        Eucalyptus oil

        The antifungal properties make eucalyptus oil for dandruff treatment highly commendable. It eradicates the fungus, which leads to dandruff and an itchy scalp. Moreover, the anti-inflammatory agent in the oil soothes the calm, providing enough relaxation to the itchy and smelly scalp.

        It’s essential to dilute eucalyptus oil in a carrier oil before applying it directly to the skin.

        Fumitory for treating dandruff

        The Medicinal Shampoo for Dandruff from Alpecin gets gently rid of dandruff. The shampoo with a medicinal formula combines the natural anti-dandruff active substances fumaric acid (a fumitory ingredient) and salicyl (from willow) and works against dandruff and itching.

        The shampoo lifts dandruff gently from the scalp and at the same time soothes annoying itching. The shampoo also works against a new buildup of dandruff.

        Ginkgo Biloba for treating dandruff

        It can help your hair get healthier and thicker by increasing follicle activity. It can also help treat dry scalp and conditions related to that problem, such as dandruff. These conditions can lead to thinning, so treating them can help reduce your risk of losing hair.

        Ginseng for treating dandruff

        If those unsightly white flakes are getting you down, ginseng might be your answer. The root is high in Saponin, an anti-bacterial compound, which will sweep away dandruff from the scalp and prevent from reoccurring. It ensures that your follicles stay clean and flake-free.

        Along with being rich in antioxidants, ginseng is also helpful in fighting tea-free radicals. Ginseng tea is also better to deal with the problem of dandruff. Because of its antibacterial properties, it cleans your scalp. So that helps you to remove dandruff. You can apply a mixture of lemon juice and ginseng tea to your hair.

        Grapefruit Seed Extract for treating dandruff

        You can dissolve a few drops of grapefruit extract in the quantity of shampoo you will use and lightly massage your head for 2 minutes.

        Grapefruit Essential Oil for treating dandruff

        Grapefruit essential oil is good for getting rid of dandruff and promoting the growth of healthy hair follicles. Just add some to your shampoo and let it work its magic!

        Juniper Berry Essential Oil for treating dandruff

        Packed with antimicrobials, juniper oil cleanses scalps and purifies dandruff. It also contains moisturizing properties that prevent dryness which can lead to flaky buildup. Blend a drop of juniper oil with one tablespoon of warm carrier oil for a soothing anti-dandruff treatment.

        Lavender Essential Oil for treating dandruff

        Want to get the very best of lavender oil’s hair growth and scalp benefits? Massage diluted lavender oil onto your scalp. You can dilute the lavender essential oil with a carrier oil, such as jojoba or coconut oil. You should mix the essential oil and carrier oil in equal parts.

        Lemongrass oil for treating dandruff

        Lemongrass oil has antimicrobial and anti-inflammatory properties that may help reduce dandruff symptoms.


        According to the findings of a small study published in 2015, hair tonics containing 10 percent lemongrass oil reduced dandruff by 81 percent after two weeks.

        Like tea tree oil, lemongrass oil may cause irritation or allergic reactions if it is applied directly to the skin. People can dilute lemongrass oil with water or mix a few drops into their regular shampoo or conditioner.

        Myrtle in dandruff shampoo for treating dandruff

        Effective from the first use, this shampoo with Myrtle reduces oily dandruff and flakes, re-balancing the scalp with a long-lasting effect.

        Oregano oil for treating dandruff

        You can also massage oregano oil just like regular oils, but only after diluting it. Add a few drops of oregano oil in a carrier oil and massage gently. You can do this twice a day if you feel the need.

        Poke Root oil for treating dandruff

        Poke root oil is an herbal oil that’s infused with poke root. It can be mix with various carrier oils, such as olive oil. It’s applied topically.

        Disclaimer

        The information in this blog is the result of several sources or experiences from another person. It is for your knowledge only. It is not a substitute for medical advice.

        Is dandruff contagious?

        No, you can’t spread or catch dandruff. Also, rest assured that dandruff doesn’t reflect poorly on your hygiene. You could be washing your hair every day and be totally well-groomed and still spot flakes from dandruff. Even then, severe cases of dandruff can often be easily cleared up by using an over-the-counter shampoo.

        Why do guys tend to have dandruff more often than women?

        here are a couple of reasons why more men seem to be featured in antidandruff shampoo ads. For one thing, it’s thought that male hormones, namely testosterone, play a big role in the production of sebum – and more sebum can mean more clumping of flakes. Also, the oil-producing glands on men’s scalps tend to be larger than women’s.

        Is shampooing drying out my scalp and causing dandruff?

        You may have a dry scalp that is being irritated by over-shampooing or by use of styling products. And this irritation may be the cause of flaking that looks like dandruff. A dry scalp is different from dandruff and may require different treatment. If you’ve tried using a dandruff shampoo and seen no visible change, consult a doctor or dermatologist. In the case of dandruff, you may not be shampooing enough! Using an antidandruff product on a regular basis and following product instructions, along with longer lather time, may help to reduce flakes and itchiness.

        Have you ever tried home remedies for treating dandruff? Please share your views. Don’t forget to like, share and follow my blog.

        How to improve skin health

        The skin is the largest organ in the body. It defends against disease and infection, regulates temperature, and even aids in vitamin production. Keeping skin healthy is crucial for beauty and general health, even if most of us are interested in learning how to keep skin looking healthy rather than really keeping it healthy.

        The best way to keep skin looking healthy – young, fair, radiant, supple, soft, and wrinkle-free – is to keep out of the sun.

        How to improve skin health

        Ultraviolet (UV) rays from the sun bring about a healthy-looking tan but damage the skin in pigmentation, sunburn, and loss of elasticity. These can lead to premature aging in wrinkles, fine lines, sagging, dark skin, uneven skin tone, loss of transparency, enlarged pores, and dryness. Even the best genetics, topical skin lightening treatments, and oral skin supplements would be of little use if one tan mercilessly and regularly.

        Keeping out of the sun in the afternoon helps, but you will have to ensure that you use sunscreen if you cannot avoid it. It is especially crucial if sun exposure is for an extended period.

        Assuming that one is already sensible about sun exposure, how can we further improve our skin condition? We know that certain oral supplements are effective for good skin health, but which are these supplements and how effective are they?

        Supplement From Within

        The first group would be vitamins and minerals, essential for the proper functioning of every organ.

        The vitamins and minerals that can affect skin health include the B-complex, especially B1 (thiamine), B2 (riboflavin), and B12 (cyanocobalamin). Overt deficiencies of vitamins B1 and B2 cause particular forms of dermatitis (a kind of skin inflammation). B12 deficiency is particularly detrimental to neurons and rapidly dividing cells, including skin cells.

        Besides the B vitamins, deficiency of vitamin C, iron, and copper also affect skin health. All three are essential for synthesizing collagen, a key structural protein in the skin, filling the skin and giving it tone.

        Vitamin A is critical for the normal life cycle of skin cells. Vitamin A deficiency causes the skin to become dry, fragile, and prone to wrinkles. On the other hand, excessive Vitamin A intake may cause severe toxicity, and we should avoid it.

        Vitamins C and E and beta-carotene have been touted as anti-oxidants that reduce free radicals. (Free radicals result in skin degeneration and aging.) However, while free radicals and the role of anti-oxidants are beyond doubt, clinical results have not conclusively proved if supplementary vitamins and other micronutrients improve the skin quality and defy the aging process.

        Excessive doses can be just as harmful as deficiencies, so it is best to abide by the recommended daily allowance (RDA).

        Topical Help

        Oral supplements should go hand-in-hand with topical applications – sunscreen of at least SPF 30, creams (preferably with skin whitening agents), and moisturizer (preferably with skin lightening agents). Compared with topical applications, the effects of oral supplements are slower and more subtle. Consumers have to be realistic about their expectations because results will not be seen in 7 days or two weeks.

        We recommend a holistic approach to skin health, comprising:

        • A healthy balanced diet comprising all food groups as well as vitamins, minerals, and micronutrients.
        • Keep a happy, positive mood. According to research, some skin conditions – such as acne and eczema – are more prevalent among the stressed.
        • If you smoke, quit smoking. Smoke causes free radicals, damages the skin’s microcirculation, and causes staining of teeth and other discoloration.
        • Minimize sun exposure and use a good sunscreen daily.
        • Practice regular Yoga(the sun-salutation) to get flawless skin.
        • Never rely on Beauty Parlours for skin problems because they will make money from you without results.

        Disclaimer

        This blog is only for your knowledge. Always consult your doctor first before following from the blog.

        Make exercise more fun and interesting

        Nothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard day’s work, the gym is one place you don’t even want to think about. Sometimes, even the thought of exercising at home with your equipment can be less than desirable.

        Sometimes, just trying to get and stay motivated to exercise regularly can be a challenge. No matter how you look at it, exercise can be downright boring and even tedious at times.

        Make exercise more fun and interesting

        So, you may be wondering just how you can get the motivation you need to exercise regularly. If you’ve been wondering what you can do to exercise more fun, you’ll find some ideas below that may help exercise more fun and a little bit easier.

        First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh, or just make a game out of your exercise programs.

        Friends, I exercise and walk with my husband and try to motivate each other when anyone tries to find excuses.

        Make exercise more fun and interesting

        You can also try something different. If you go to the gym every day and use the same piece of equipment or use the same equipment at home, you should try mixing things up.

        Reverse your routine or change the order of your exercises. Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination guide you. You don’t always need to follow a strict routine, get out there and have fun working your muscles.

        An outdoor circuit in the park is also something you can try. Some parks have circuit courses set up with a planned approach where all you have to do is walk or jog to each station and then follow the instructions. If there isn’t a planned course, you should do a combination of jogging and walking, picking a distance of a couple of hundred feet. Jog 100 feet, then drop and do a couple of pushups, walk the next 100 feet and then drop to do sit-ups.

        You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your area is also a great way to get some exercise.

        Doing yoga in the park or on a beach is also a pleasant and relaxing way to exercise your body and mind.

        Playing a competitive sport is also something you can try. Many cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise, but they will also help you meet new people.

        When you exercise, try to picture your muscles getting more prominent. Research has shown that if you focus all of your thoughts on the muscles you are working on, they will respond better. Try to watch them work with each repetition as your muscles contract and relax.

        As you can tell, there are plenty of ways you can make exercise more fun and interesting. You don’t need to follow the same routine day after day, as you can do many other things to get in some exercise.

        The important thing is that you should always try to incorporate exercise in any various form into your everyday life and make these habits the kind of habits that will last a lifetime.

        Always remember exercising is as necessary as breathing. Sweat today to smile tomorrow; otherwise, hospitals will take all your hard-earned money.

        Would you please share your views on what measures you are following to keep yourself fit and healthy?

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