What Is High Blood Pressure Problem And How to Deal With It Right

High Blood pressure (HBP) is a condition in which the blood pressure in your blood vessels is consistently too high. This is also called Hypertension. Normally your blood pressure rises and falls throughout the day. Most of the people in the world have high blood pressure problem but important thing is that many of them don't even know they have it.

Over time, the friction and force of HBP damages the arteries and bad cholesterol forms plaque around the walls of arteries. Due to this the arteries becomes narrower and increases the blood pressure. Under this condition you can get heart attack or stroke.

HIGH BLOOD PRESSURE IS CRITICAL!

1. Your busy lifestyle can be the reason behind your high blood pressure.

2. Bad eating habits are the main reason behind various diseases like cardiovascular and obesity.
3. Oily food, smoking and alcohol intake are not good for your heart.

4. High blood pressure is considered to be a silent killer.

5. Diabetes can also leads to high blood pressure problem.

6. Your physical inactivity can be dangerous for your heart.

7. High blood pressure is also depends on your family history.

BLOOD PRESSURE CHART

SOURCE: heart.org

The above chart shows the range for different conditions. 

DO YOU HAVE HIGH BLOOD PRESSURE PROBLEM:

You should check your blood pressure regularly by a certified medical person. This is the only way you can track your health status. But your check up must be correct and take following steps to avoid getting false readings:-

1. Do not exercise, drink coffee, or smoke cigarettes for 30 minutes before the test.

2. Go to the bathroom before the test.

3. For at least 5 minutes before the test, sit in a chair and relax.

4. Make sure your feet are flat on the floor.

5. Do not talk while you are relaxing or during the test.

6. Uncover your arm for the cuff.

7. Rest your arm on a table so it is supported and at the level of your heart.

HOW CAN YOU DEAL WITH HIGH BLOOD PRESSURE PROBLEM:

1. Don’t smoke or quit smoking immediately. It is harmful.

2. Avoid alcohol or drink less.

3. Go gym and maintain a healthy weight or Body mass index.

4. Eat a healthy diet that is low in saturated and trans fats and rich in fruits, vegetables, whole grains, and low fat dairy products. Eat DASH (dietary approaches to stop hypertension) diet for a good health.

5. Reduce the sodium intake by taking low sodium diet. Its is good for your health.

6. Increase your potassium intake by eating potassium rich foods. 

7. Increase your physical activity by going gym regularly. Do aerobic and cardio exercises more often.

8. If your doctor prescribes you medicine then take the way they tell you.

9. Get enough sleep properly.

"Sodium is an important ingredients in your body to controls blood pressure levels. Your kidneys help to balance fluid and sodium levels in the body. Kidney uses sodium and potassium to remove excess fluid from the blood as urine. Due to increase in sodium levels in the body, blood vessels retain more fluid. This increases blood pressure in the blood vessels."

BOTTOM LINE:

By adopting a healthy lifestyle, you can keep your blood pressure in a healthy range. Change in your diet like reducing sodium and increase in potassium rich food will help you manage your blood pressure. Do more physical activities like bicycling, running, swimming etc to keep your weight in control. Avoid taking alcohol and quit smoking forever. Do regular check up. 


References:
1. heat.org
2. www.nhlbi.nih.gov


READ MORE :
1. Best Tips To Get Relief From Hypertension
2. Easy Way To Control Your High Blood Pressure

What Is Keto Diet and It's Effects On Your Health You Never Know

Over weight or obesity is the major problem around the world. Despite Continuous advancement of medical healthcare facilities obesity is still a major health hazard in the entire world. Diseases like hypertension, diabetes, heart problems etc are related with the obesity. 

Our unhealthy lifestyle and poor eating habits are the common causes of obesity. But thanks to experts, a ban Ed and we'll prepared diet plan can helps you to lose weight significantly over a period of time. A ketogenic or keto diet mainly consist of a low carbohydrate and high fat diet plan.

WHAT IS KETOGENIC DIET ?

Ketogenic diet plan is primarily for obese and overweight people. Ketogenic diet includes a very small amount of carbohydrates, a moderate amount of protein and a high amount of fat per day. If you are over weight or obese and taking keto diet then your eating pattern will be like this. 

HOW KETO DIET WORKS ?

1. Carbohydrates are the primary source of energy production in the body.

2. Low carbohydrate diet makes it reducing fast in the body and hence insulin secretion is also reduced. Thus body enters In a catabolic state.

3. When the quantity of carbohydrates is low available in the body, two metabolic process gluconeogenesis and ketogenesis.

4. Gluconeogenesis is the endogenous production of glucose in the body. When glucose availability drops, ketogenesis begins in order to provide an alternate source of energy in the form of ketone bodies.

5. Ketone bodies synthesized in the body can be easily utilized for energy production by heart, muscle tissue, and the kidneys.

6. Ketone bodies produce more "super fuel" than glucose. This allows the body to maintain efficient fuel production even during a caloric deficit. Ketone bodies also decrease free radical damage and enhance antioxidant capacity.

TYPES OF KETOGENIC DIET:

There are mainly 4 types of diet plan under ketogenic diet plan.

1. Standard ketogenic diet:

This is a very low-carbohydrate with moderate protein and high fat diet. It typically contains 70 per cent fat, 20 per cent protein and only 10 per cent carbohydrates.

2. Cyclical ketogenic diet:

This diet involves periods of higher carbohydrates in between the ketogenic diet cycles, for example, five ketogenic days followed by two high-carbohydrate days as a cycle.

3. Targeted ketogenic diet:

This diet permits adding additional carbohydrates around the periods of the intensive physical workout.

4. High-protein ketogenic diet:

This diet includes more protein and the ratio around 60 per cent fat, 35 per cent protein and five per cent carbohydrates but as can be seen, it is still a very high fat diet.

EFFECTS YOU SHOULD KNOW OF KETO DIET:

While taking Keto Diet, you may feel following short term problems:

1. Fatigue

2. Constipation
3. Headache

4. Bad breath
5. Feeling sick
6. Dizziness
7. Dehydration

BOTTOM LINE:

Keto diet is extremely popular diet plant for weight loss but it may have side effects. These include muscle cramps, bad breath, changes in bowel habits, keto-flu and loss of energy. Therefore it is important to monitoring of individuals on keto-diet closely once or twice a month for blood glucose, ketones cardiac and other parameters. 

Evidences from studies shows that the keto diet may be suitable for some people with some medical conditions, but there is very limited evidence that healthy people should use it as a long-term diet plan. studies have shown that low-carbohydrate ketogenic diets also reduce serum triglycerides (It is type of fat found in our blood) dramatically. If quantity of triglycerides increases in your blood it may increase your risk of heart disease.

Although, studies suggests, low-carbohydrate ketogenic diets have been shown to have immense benefits in blood sugar control. There are some reported beneficial effects on cancer and neurological disorders such as Alzheimer's disease and epilepsy

Reference:

www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269/
https://www.ncbi.nlm.nih.gov/books/NBK499830/
https://www.healthdirect.gov.au/ketogenic-diet

How To Get A Perfect Shaped Body In Summer To Flaunt Under A T shirt

Who don't want to flaunt their sculpted and good looking body inside a body hugging shirt? I think almost everyone wants to look like that. A fit body looks awesome in a T shirt which fashionably shows your biceps, shoulder and chest. A good and fit body makes a nice style statement. But it takes a lot of hard work and discipline in your life to achieve your awesome body goals.

Your chest, shoulder, thighs and legs are the key areas to get sculpted for a good looking overall physical appearance. Following are the most common and popular exercises with or without equipments you must do to get an awesome physique.

PUSH UP

         

It is the most famous exercise you must do. Push up known as a full body exercise because it works on your complete body. Push up mainly strengthen your chest, biceps and shoulder muscles. It's other variation also works on your triceps. Just do the push ups regularly and increase the push up count.

1. Push ups beneficial for your upper body fitness. 

2. Push up is a common and fast way to build upper body strength.

DUMBBELLS EXERCISES

Dumbbells are the main equipment in any gym you can find. With dumbbells you can do different exercises which works on your shoulders, back, biceps and triceps muscles. Pick a dumbbell set or pair with adequate weight and lift them as per the exercise you want. They surely improve your fitness level and shapes your upper body.

1. Dumbbell bench press- It works on your chest and triceps. It requires a pair of dumbbell and a flat bench.

2. Dumbbell Biceps Curl- It is a classic exercise which works on your biceps. Performing biceps curl shapes your biceps and forearms perfectly.

3. Dumbbell Shoulder Press- It is one of the best exercise which works on your shoulders. Perfectly shaped shoulders makes your physique look good.

BARBELL EXERCISES

Barbell is also an effective gym equipment and has many exercise variation which works on your shoulders, uper chest, thighs, glutes and legs. A barbell used in different types of weight training and weight lifting exercises.

1. Barbell squat - Barbell squat is a common exercise which involves compound movement of your body. It is great for your lower body muscles. Increase the weight when you feel you can. This "king of exercise" can surely make your legs fabulous.

2. Dead lift - Dead lift is a great weight lifting exercise using a barbell. It works on your overall body but important for your back muscles. In dead lift you lift the weight lying on the ground with proper posture and form. It works on different muscles group like lower back. Regular practicing dead lift improves your back muscle strength and your posture.

PLANK

PLANK has many variations and acts largely on your core. It tighten the core muscles and strengthen your back.

1. Forearm Plank- It is most common plank position which is done in a push up like position. Your body weight is on the forearms while doing this. Plank strengthen your abdominal. shoulder and back muscles. If you want a strong and toned abs, you must perform plank.

2. Side plank- Side plank is an another variation of plank which acts on your oblique abdominal muscles. You can hold as much as you can in your side position.

BOTTOM LINE :

The above exercises are the most common and effective. Although there are tons of exercises and workout routines therefore it's up to you and your trainer who can decide what is good for you. It is essential to follow a good workout routine and a healthy diet so that you can gain maximum strength and good physique.

READ MORE -  7 Abs Exercises You Can Do At Home Easily.

Amazing Health Benefits of Running You Never Know

Your regular running habit is good for your health. You may be go out early in the morning in your nearby park for jogging because you know about the health benefits of regular running. Regular running is good and you don't need any fancy gym equipment to run. Experts suggest that running has so many health benefits like good cardio vascular health, better bone density and improved immune system.

YOU WILL GOT HAPPY LUNGS!

Regular running or jogging improve blood circulation in our veins. It also benefits in blood pressure problem, respiratory problem and anxiety. Your lungs will be happy to breathe fresh air full of oxygen.

ARE YOU OVER WEIGHT?

Regular runners have good body mass index in comparison to non runners. With proper eating habits, regular runners lose more weight than others and maintain a healthy weight.

FEEL INSPIRED!

Running energizes you and you feel inspired in a great way. Your body and mind benefits with a good oxygen flow inside your body which happens due to running.

FAT IS BURNING!

Running benefits all your body parts like legs, thighs, knees, stomach, arms and shoulder. Running activates your metabolism and speed up your fat burn process.

RUNNING IS AWESOME!

1. Running benefits your whole body and helps you in weight loss.

2. Running strengthen your knees and other joints.

3. Running can be done on the ground or on a treadmill. There are manual and motorized treadmill. Motorized treadmills are better because it have different speed levels and easy to operate than manual treadmills.

4. Regular running boost up your mood and self confidence. it certainly has psychological benefits.

5. Regular running improves your lungs capacity hence improves oxygen flow in your muscles which reduces muscle pain and inflammation.

6. Running makes you drink more water which keeps you hydrated.

7. Your cardiovascular health certainly gets better with regular running.

8. Your cholesterol levels keep in control of you do running regularly.

9. Running in the morning helps you to breathe fresh air. Fresh air in the morning has more oxygen than in noon or in evening hence improves your lungs health.

10. Running with your partner is good for both of you. It makes your bond and relationship stronger. It ultimately improves your mental health.

11. As you know running improves your mental health and improves your sleep quality.

12. You can monitor your running performance with smart wearable. They shows your heart rate, running speed and total distance.

13. You can run in your city marathon or in your nearby park or on a treadmill. Actually you just need a partner to run together. 

BOTTOM LINE:

Expert suggests that regular running is an effective way to reduce stress, anxiety, depression, and tension. You should maintain a good form during running so that you stay away from an injury. Your legs are more prone to get injured during running. 

Running does not need any sophisticated equipments, you just need a good pair of shoes and you can start running. 

If you are a new runner then you must read 6 common practices new runners can stop today.

Awesome Health Benefits Of Regular Exercise

Hi, today I am talking about health benefits of Regular exercise. I think you know what is the meaning  of doing exercise. But I believe you can get more benefits if you understand it more deeply.

It is a universal and true thing about fitness that to remain fit, you have to eat well, sleep well, and most importantly exercise daily. Otherwise You can become obese and sick, really Sick.

BUT WHAT ABOUT YOUR LAZINESS?

To wake up early is the most difficult task for some of our friends, isn't it? I am sure you agree with me. But to get a good physical health, first of all you need to leave your laziness. You may be agree with me that your laziness is the first main obstacle to get your Dream Physical fitness level. It is better to leave your bed early and starts warming up your body.

WATER, WATER & WATER:

Drink a glass of Mild warm water when you wake up. It will activate your metabolism and hydrates you. Drinking water early in the morning also remove bad particles from your body.

EXERCISE OF ANY TYPE:

There are plenty of exercises you can do at gym or at home. Body weight exercises are great, especially when you have a busy schedule. You can do body weight exercise at your home or You can join your nearby gym. In my view you should join gym for better and faster fitness result.

There are many different forms of exercising like yoga, with gym equipments, body weight, dancing, swimming etc. All these methods can get you fit If you do regularly.

DO YOU WANT WEIGHT LOSS?

You must understand that fat burn and better flexibility can achieve through regular exercise, eating good food and better sleep. You should stop smoking and drinking (alcohol) immediately because these are harmful to your body.

Here are the BENEFITS of regular exercise.

1. Your weight will be reduces and you can get your fit body.

2. Your stamina will improve like never before.

3. Your muscle mass improve as well as your bone density. You will feel stronger.

4. Your immune system will strengthened.

5. Better physical flexibility.

6. Attractive physical appearance, hence your confidence will improved.

7. Better Cardio vascular health.

8. Diseases can't get you easily due to good immune system.

9. Better brain health.

10. Better sleep quality.


BOTTOM LINE:

I bet you understand the benefits of regular exercising. It took only 15 to 30 minutes daily. Good food and good habits are also important for yours physical health, actually good eating habits are equally important like regular exercise. Click here to read about good eating habits and their results on your body.