Health

Tips to End Muscle Cramps

By Max Jones

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21 Jun
2019

Sometimes you get a cramp during a regular workout session, but it can also affect you when your body part has remained frozen in one position for a long time. Fortunately, there are muscle cramps treatment that helps to relieve pain.

Whether you call them cramps, spasms, or just a pain puts a restriction on you from continuing with your daily workout. They usually strike without warning and are likely to affect your calf muscles, quads, hamstrings, abs, and arms. There are plenty of things that care the culprits, and these include dehydration, not stretching enough, having poor blood circulation, or just fatiguing your core muscles. Spasms can occur up to six hours after exercising, or in the middle of the night.

If you are a runner by profession or an athlete, you have probably been stopped while running on a track by a spasm in your calf, or a tremor that constricts your hamstring. Muscle cramps are common in runners, cyclists, swimmers, and lifters alike. Cramps are not well understood, but researchers and scientists revealed that cramps are involuntary painful muscle contraction that occurs suddenly from changes in motor neuron excitability or random discharges of motor nerves.

What to do when you get a Cramp?

Cramps usually occur during or after an intense workout, and it can also hit at an end or during endurance events because fatigued muscles are more likely to contract painfully. Athletes are more likely to get cramps as they fatigue more in comparison with other people who usually exercise. By taking the necessary precautions, you will be able to avoid necessary cramps. In addition, carefully plan your carbohydrate intake, electrolytes, and fluids to prevent muscle spasms. Read on to discover some tips to combat the causes of cramps, alleviating pain when they strike and keeping them from occurring again and again.

Warm-up is necessary- Always warm up by stretching your muscles. This will optimize your exercise performance and reduce your chances of straining muscles. Stretching is a way to prime major muscle groups, improving the blood flow to the areas to prepare your body for a high level of an intense workout.

Hydration is the key- Stay well hydrated during the day before and after you work out. When you are dehydrating, your body loses fluids and electrolytes like sodium and potassium. This disrupts the electrolyte balance in your body, which in turn increases the excitability of your nerves and cause your muscles to spasm. You can also switch to electrolyte-carb beverage especially during long workouts when you are more likely to get fatigued. There are numerous benefits of preventing dehydration; however, studies have produced mixed results; some find no association while others reveal that drinking enough water can prevent or delay muscle cramps. Hence, consuming adequate fluid during exercise will improve performance. Hydration is the best treatment for muscle cramps.

Also Read: 6 Tips to Avoid Muscle Cramps

Balance carbohydrates- A reduction in carbohydrate will also contribute to muscle cramps. Carbohydrates are considered as the primary fuel used during physical activities. The vital element stored in the form of glycogen in our muscles to provide the energy for strenuous physical activity. Once your body has been exhausted of the stored glycogen, you will be more likely to get a muscle cramp. When there is not enough fuel in our body, and still, we continue to run, lift cycling, or doing any other strenuous physical activity, muscle relaxation is impaired, and the cramps occur. It is believed that within 60 to 90 minutes of a workout session, depletion of glycogen stores happens. Therefore, it is a wise decision to consume a beverage during a workout that lasts longer than 60 to 90 minutes. Make sure you eat a carbohydrate-rich meal or a snack before an intense workout. A muscle cramp is an uncontrollable and painful contraction of muscles. The causes of cramps are still not known, but certain risk factors may include dehydration, not getting enough carb, and muscle fatigue. One can quickly reduce the severity of a cramp by gently stretching the muscles. Following these tips is well worth it to prevent a muscle cramp.

8 Natural Ways to Build Healthy Bones

By Amelia Smith

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16 Jun
2019

A wide range of medicines for healthy bones are available that claims to prevent bones loss in the future. But you might know that healthy lifestyle choices alone can greatly help in building strong bones. For example, essential vitamins for bones, that includes vitamin C and K to help improve bone strength. Read to get some more tips for healthy bones and other recommendations for boosting bone strength naturally.

Strengthening bones probably is not in your priority list when it comes to maintaining a healthy body. Worrying about bone health can almost feel like a luxury for most of us. The list of health concerns is very long, while bone health might not deserve to be the most concerned health topic, but it should be pretty high on your list, irrespective of your age. Bone health should be taken into consideration because in early life we build a bank for strong bones which can help put us ahead in coming years when we go through our period of peak bone mass and then begin losing bones bone mass faster than we build as the time passes. Bone loss can occur at the age of 30 or even earlier in some cases. The good news is that one can restore lost bone health even in old age, but many adults don’t realize or attempt things that can help improve their mineral density back in favour. According to research studies, many women and men will have fracture over their lifetime due to osteoporosis (bone loss) and a woman can lose up to 20% of her mass first five years after her menopause. Moreover, women ages 65 or more who break a hip are more likely to die within a year as compared to women with healthy hip bones. Researchers believed that hip fractures contribute to deaths rather than weakens the body. So, what you can do to strengthen your bones? Follow these simple tips for healthy bones.

Include more veggies in your diet- Vegetables are great for building strong bones. They are a good source of vitamin C, one of the essential vitamins for healthy bones. Vitamin C helps in the stimulation of certain cell production that helps in bone formation. Some studies suggest that Vitamin, C a vitamin for healthiness has antioxidant properties which may help in protecting bone cells from damage. Vegetables also seem to increase bone density, which is defined as the amount of calcium and other minerals present in your bones. Osteoporosis is a bone disorder that is characterized by low bone density.

Incorporate strength training and weight- Bearing exercises in your workout regimen- Performing specific types of exercises can help you build strong bones for your later years. Weight-bearing exercises or intense activities believed to promote the formation of new bones. Such physical activities can be extremely beneficial in improving bone density among elder people.

Increase protein intake– Try to consume enough protein as it is important for healthy bones. If facts are to be believed, around 5-% of bone is made up of protein. Studies revealed that low protein intake lowers calcium absorption, which affects bone formation rates.
Consume enough calcium- calcium is the most important component for bone health, and it is mainly found in your bones. It is important to eat high calcium foods to protect the bone structure and maintain bone strength. Because bone cells are constantly broken down to get replaced by new cells, it is necessary to maintain bone health by consuming enough calcium.

Soak up the sun- Sunlight gives you vitamin D, which is extremely beneficial for building strong bones. Vitamin D plays a crucial role in bone health; it helps your body to absorb enough calcium required to protect the structure of bone. Achieving a good level of calcium is essential for protecting against osteoporosis.

Also Read: Calcium is vital for strong bones

Avoid very low-calorie diet- Never consider a diet that is too low in calories. A low-calorie diet not only slows down your metabolism or create rebound hunger but also cause muscle mass loss that can be a matter of concern when it comes to maintaining healthy bones. Studies found that diet lower than 1000 calories per day can give rise to low bone density.

Prefer a collagen supplement- Evidence suggests that collagen supplements may help protect bone health. Collagen is a protein found in bones that contains amino acids, lysine, proline, and glycine. All these substances are believed to be extremely helpful in building bones muscle ligaments and other tissues. Talk to a health care specialist before deciding on medicines for healthy bones.
Maintain a healthy body weight- In addition to nutritious diets, it is important to maintain a healthy weight to support bone structure. You will be surprised to know that low body weight is one of the major factors that contribute to reduced bone density and bone loss. Studies found that being obese can also increase the risk of fractures due to excess body weight.

Eye Care

Know these Few Reasons If Eyelashes Are Falling Out

By Max Jones

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04 Mar
2019

That gorgeousness of the eyelashes lies in their healthier, longer and fuller look. The fall and roughness of lashes can steal their beauty, leaving you with the incomplete facial expression. Remember that eyelashes are one of the delicate but important parts of our body, so we have to take care and protect them from falling out easily. The application of Careprost eyelash growth proves to be an effective solution to keep the natural beauty intact while promoting their length and thickness.

Understand the reasons behind falling out of eyelashes:

The fall of eyelashes is a common problem that men and women suffer from. Each hair stand of lashes goes through the phases of development, fall, and growth but this life cycle can be disturbed due to various reasons. If you experience excessive falling and thinning of lashes, you can consult an expert to understand its reason. There are different factors forcing lashes to fall immaturely. However, different people respond to those factors in different ways. Many experts recommend Careprost eyelash enhancer serum that can treat this problem without affecting your vision. This is an excellent solution to make your eyelashes longer, thicker and fuller within a few weeks. Take a look at some leading causes behind the fall and breakage of lashes so that you can work on them.

Fall of lashes is a natural phenomenon

Eyelashes naturally emanate, grow, develop, fall off, and then regrow. Typically, this whole life cycle takes 2-3 months to complete. The growth phase of lashes is called anagen; resting phase is telogen and transition phase is catagen. Hair strands can fall within any phases, so you need not to panic if this cycle goes on as normal. You should be concerned if you are unable to regrow lashes. This is where bimatoprost eyelash serum can be helpful for extending telogen. This medicine is originally formulated to treat glaucoma and reduce intraocular pressure.

Effects of old age

Old age has its own effects on the body and they are inevitable. We experience deterioration in the skin tissues and hair graying with aging and so are the eyelashes affected. The older you get, the more you lose hair strands. But, the fall of lashes in younger age is a concern to reckon with. You can protect them and enhance their life by using the right products like Careprost eyelash growth eye drops.

Also Read: Is Your Eyelash Serum Causing Any Long Lasting Damage?

Check if mascara damages your eyelash strands

If you are using mascara, be careful and watchful towards its effects on the eyelashes. The application of external eyelashes could damage your lashes and affect their development. Destruction of lashes probably happens because of the adhesiveness of mascara so it becomes a bit difficult to remove. Another concern with mascara is that it does not give a permanent solution for the longer eyelashes. On the other hand, the use of Careprost eyelash enhancer serum makes it easy to achieve longer and fuller lashes and it does not affect the existing lashes.

The adverse effect of stress on lashes

The effects of mental and physical stress are quite visible on health and look of your lashes, hair, and skin. In the condition of stress, the thinning and falling of hair is highly experienced. Stress renders hormonal imbalances and affects skin tissues that could lead to the fallout of lashes. The condition of stress can also incur the feeling of irritation in the people, further causing a blow to lashes and skin’s health. In such a case, it is better to use an eyelash enhancer like bimatoprost eyelash serum. It helps to maintain thicker and fuller lashes for a long time.

The Eyelash Myths, One Must Stop Believing

By Amelia Smith

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15 Feb
2019

The eyes’ expression of the celebs can mesmerize anyone. Their eyelashes are maintained so beautifully that we tend to believe that they take extra care of their lashes. However, it is not so in all cases, rather it is just a myth regarding eyelashes. In fact, it is not too difficult to achieve longer and fuller eyelashes if use the right products and for the right duration. Experts recommend Careprost eyelash growth solution which proves to be very effective in improving the health of lashes within a few weeks.

Eyelashes can be grown easily:

Eyes are one of the most important parts of our body and personality, and good-looking eyelashes can certainly add panache to that. Many women search for how to make their eyelashes longer, fuller and thicker thinking that it takes a lot of effort to find that. In reality, it is not so difficult to make your lashes fuller and longer if you use a product like Careprost Eye Drops. This solution has bimatoprost as an active ingredient which can treat glaucoma and reduce intra-ocular pressure. The growth of eyelashes is a result its side effects. These days, it is also easy to buy Careprost online at an affordable cost.

Myths regarding the growth of eyelashes:

There are some common myths regarding the life and health of eyelashes. Different people have different perceptions about it. Let’s see some common myths that one must stop believing.

Myth 1: Herbal oils can grow eyelashes

Many people believe that herbal oils have miraculous effects on the lashes and they can grow them within days. It is true that natural oils like castor oil, coconut oil, and mustard oil can improve the health of eyelashes. Such oils help in the growth of hair but their effectiveness in the growth of eyelashes is highly exaggerated. Although natural oils can stimulate the blood circular to promote hair growth, there is no clinical evidence to corroborate its effectiveness in the growth of eyelashes in the same manner. Instead of natural oils, you can use Careprost eyelash growth liquid solution. It stimulates the growth of eyelashes and makes them fuller and thicker at a faster pace than herbal oils.

Also Read: Few Natural Hacks to Grow Eyelashes Faster

Myth 2: Petroleum jelly can make lashes thicker

Usually, cosmetic beauty products are used to enhance the beauty of the skin, but some people think they can help hairs grow faster and so it is fine for the lashes too. Fairness creams are for skin only; their application on lashes is not that much effective. Whether it is petroleum jelly or herbal skin cream, it only penetrates your skin and works on the hair follicles but it cannot promote hair growth.

Myth 3: Curling of lashes helpful for growth

Regular curling of eyelashes and straining them with a brush cannot be helpful to make them look fuller and this practice has nothing to do with their growth. Brushing and combing of eyelashes are a common practice to maintain neat and sparkly hair. For the growth of eyelashes, you can buy Careprost online or over the counter and use it regularly. Leave constantly tugging lashes as it can break them or lead to fall out easily.

Myth 4: Trim lashes to grow them faster

Some people think that trimming of lashes is helpful to make grow them faster, but it is just a myth. Pruning of lashes is not linked to their growth and even it does not treat the problem of split ends. You can take the help of Careprost eyelash growth liquid solution to make them thicker, fuller and longer. Use this solution under a doctor’s prescription and know its benefits and side effects before using.

Beauty and Skin Care

10 Foods for Healthy & Younger Looking Skin

By Amelia Smith

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23 Jul
2019

What you serve you to eat is even more important than what you apply on your skin. Everything you consume becomes a part of not only your inner being but the outer layer of your body. Consuming healthy skin diet, make your skin glowing and youthful. Here we have compiled the list of 10 foods for healthy and younger looking skin. Right, and timely intake of healthy skin diet will help to make your skin healthy and more youthful than ever.

Leafy dark greens (kale, spinach, collards): Vitamins A, C, and E; omega-3s; protein

Chlorophyll- A disease-fighting phytochemical which protects against free radicals that can cause your skin to age.

Lutein- A powerful antioxidant which boosts hydration levels, helps to improve elasticity and protects against sun damage

Carotenoids-Antioxidants- Protect cells from skin cancer. They also have a high level of fibre, iron, magnesium, potassium, and calcium.

Eggs: Protein, vitamins A and E, selenium, zinc

Amino acids- Amino acids are essential to generate new proteins such as collagen and elastin within the skin cells, which provides strength to our skin tissue, and other proteins such as melanin contribute to our skin’s color.

Vitamin A- The vitamin A helps your cells manage gene activity, which is necessary for new cell growth, including the development of new skin cells, and the growth of new tissue needed for wound healing.

Vitamin D- Like Vitamin A, Vitamin D also helps to control gene activity, which makes it crucial for the growth f new cells. It controls the growth of the protein-rich cells called keratinized that make up the outermost layers of your skin tissue.

Fatty fish (salmon, sardines, tuna): protein, omega-3s, selenium

Omega-3 fats- Reduces inflammation, which is responsible for causing redness and acne. They are considered good for even sensitive skin and protect from the sun’s harmful UV rays.

Zinc — A mineral vital for regulating inflammation, the production of new skin cells and overall skin health.

Vitamin E- protects skin against damage from free radicals and inflammation

Flaxseeds: omega-3s, selenium

Omega-3 essentials, high fibre content ensure that the digestive track is clear and clean, which is the best technical way to prevent acne and other skin problems

Antioxidants- There are found in flax seeds are well known for fighting free radicals damage. These free radicals tend to interact with other molecules in the body, which cause oxidative damage resulting in the development of a wide range of illnesses and diseases, such as skin cancer

Legumes (lentils, chickpeas): protein, zinc

Nutrients that can protect your body from the aging effects of free radicals, a nasty process called oxidation

Avocados: healthy fats, vitamins C and E

Glutathione which reduces the production of melanin (the skin-darkening pigment) levels by inhibiting tyrosinase, an enzyme involved in its production.

The presence of Vitamins C and E in avocado helps the skin against infighting UV damage

Sweet Potatoes: Vitamin A, Antioxidants

Beta-carotene- This is converted to an active form of vitamin A (retinol) once ingested. Vitamin A is required for cell production and growth.

Collagen- an antioxidant which is the main component in the skin and other connective tissues

Blueberries: Vitamin C

Vitamin C- Play an essential role in collagen synthesis and found in high levels of various skin layers. It also prevents ultraviolet (UV) radiation damage

Anthocyanins- This is a flavonoid and a pigment responsible for the purple, red, and blue plant crops. Anthocyanins may be beneficial in stopping the development and progression of skin cancer

Oranges: Vitamin C

Antioxidants- fight free radicals which may slow down the production of wrinkles and stop premature aging.

Citric acid- aids in skin exfoliation and helps to dry out acne, improving the overall look of your skin.

Green tea: vitamin B3& E

Epigallocatechin gallate (EGCG)- This antioxidant effectively works to reactive the reproduction process of skin cells, giving dull skin a healthier glow & rejuvenating dying skin cells

Vitamin E- helps promote cell regeneration. This vitamin works to hydrate and nourishes the skin.

Also Read: List of Vitamin a Benefits and Limits for Your Skin

7 Skin Care Tips for Summer

By Max Jones

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11 Jul
2019

Summers are the biggest enemy for any skin, and the skin is the most delicate part of our body. The ultraviolet rays affect our skin deeply because of which we face many skin issues like sunburn, dark patches, acne, oily skin, etc. It is very much advisable to use sunscreen while going out in summers. But is the sunscreen really help our skin to protect it from sun heat and make it a healthy skin?

It is a saying to have healthy skin be hydrated. Intake of enough water saves you from rough skin patches. Healthy skin texture is a dream of every person, good eating habits, self-care, drinking plenty of water, fruits, liquid intake, etc. helps to make your skin healthy.

Types of Skin damages in summer:

Facing the heat is the most common problem in summer. People avoid going out in the sun to safeguard their skin as many people face skin conditions like:

Skin Rashes: This is the most common problem in summers, sweating, tight clothes, heat, dust, and dirt clog, etc. result in itchy rashes, blisters or mini bumps on the skin badly.
Dehydration: our body is made of water and we contain 75 percent of water. Dehydration is basically a loss of water. Like our body, our skin also needs water to bear sun heat. When our skin does not get enough hydration, then it starts leading skin dryness, skin irritation, lips cracking and dry skin patches.
Acne: Dirt and dust are common in summers and affect the skin badly if not taken care off. Acne appears in form of pimple, spots, marks, that comes due to sweat, a combination of heat and dirt. Dust generally clogs the skin’s pores and heat gives bacteria a perfect environment to grow.
Sunburn: Sunny sun looks good in winters but when it comes to summer it becomes too harsh on the skin which gives rashes, red patches (called sunburn). Sunburn especially attacks to those who have sensitive skin.
Tanning: Tanning changes our skin tone due to heat. Due to UV rays, it darkens the skin and pop-up hyperpigmentation.
Fungal Bacteria: Our body deals with many frictions to our skin like sweat, tight or fitted clothing. These friction and sweating generate infection and infection leads to rashes at time fungal infection.

Also Read: Connection between Oily Skin & Acne

Tips to Beat the Heat

Summers has many disadvantages but there are ways to overcome from them. Tip to deal with summers are as follows:

Face Wash: Like environment need change in weather so as our skin needs a change of facewash. In winter we need a trick to clean up but in summers we need a wash which clean and clear our skin deep inside and remove excess oil which is unhealthy for the skin. So, pick up a good face wash to avoid skin issues.
Antioxidant: Antioxidant help to keep the body hydrated. Add citrus fruits juices, green leafy vegetable, green tea, nuts, and whole grain to make your skin glowing.
Scrub: Twice a week scrubbing help to remove dirt pollutants and oil from your skin. It’s good to use homemade scrubs for the skin as it does not contain harmful chemicals and it has a natural effect.
Keep hydrated: Having more liquid can helps the skin to glow. Drink citrus juices, eating fresh fruits, lemonades, coconut water, plenty of water can help to keep skin healthy and hydrated.
Cut short your Makeup: Too much of makeup is always unhealthy for the skin as it blocks skin pores and invites dirt and dust for the skin. One should avoid heavy make up in summer to let the skin breathe naturally.
Sunscreen: Due to high UV radiation our skin can get burn. Application of a sunscreen cream can protect skin that contains at least SPF30- 50. Apply sunscreen every time before step out from home.
Try using natural remedies: Opting home and natural remedies like yogurt, cucumber, fresh juices, sandal, rose petals, fruits punches, etc is always wise to stay safe. People generally believe that toners, cleansers, face wash can do wonders to our skin but it’s not true. Using natural remedies along with it are more of result oriented.

So get ready for summers and try these tips to let your skin feel happy, fresh and breathable.

Sexual Health

6 Natural Treatments for Erectile Dysfunction

By Amelia Smith

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12 May
2019

Erectile dysfunction (ED) or impotence refers to the condition of weak sex drive and it is particularly a problem with men. Those men who suffer from ED remain unable to achieve a strong erection and thereby fail to satisfy their partner in the bed. It is a common cause for male infertility or lower libido in men. Therefore, sexual desire in men is killed. There are millions of cases of ED across the world. Experts recommend some natural treatment for erectile dysfunction. Such home treatments are effective as well as affordable.

There are several medicinal options for ED but natural or home solutions are still preferred as they don’t have any side effects as such. Take a look at some of such effective natural treatments for ED.

Healthy Diet:

Diet is the most crucial factor for the treatment of weak sex drive or ED. It is essential to have the right minerals and vitamins for erectile dysfunction treatment. Your diet rich-in effective elements can make a difference in the treatment of ED. Some particular food items including green vegetables, red meat, wholegrain, fish, carrot, almonds, nuts, and berries play a very important role in improving sex drive.

Arginine:

This element is found in many food products. It has the capacity to relax blood vessels for the treatment of heart problem. Its role in the treatment of ED makes it an obvious choice, as it can boost blood circulation in the penis. You can take L-citrulline to boost the production of arginine to treat male infertility.

Regular Exercise:

Regular exercise plays an important role in the treatment of ED and it does not pose any side effects as well. Besides improving blood circulation, exercise is also helpful in improving overall health. The health benefits of exercise are not unknown and it’s quite effective in boosting sex drive. Take a session of just 30 minutes of aerobic exercise a day to elevate your sex drive.

Take food supplements to treat ED:

Along with the exercise, you have to take some particular minerals and vitamins for erectile dysfunction. Some specific elements that include folic acid (Vitamin B12) and B vitamin are effective in the production of nitric oxide which is needed to boost sex drive. Men can naturally elevate their sex performance by taking food items rich in folic acids. Vitamin B3 (Niacin) and vitamin D are some other important vitamins that men should consume to boost their sex drive.

Also Read: Male infertility causes and treatments

Get rid of overweight to boost sex drive:

Obesity or overweight is a big obstacle in the treatment of male infertility. You have to reduce waistline to fight erectile dysfunction. In other words, weight loss can help you in staying healthy and sexually strong. Overweight poses the risks for various health conditions like vascular disease, asthma, ED and diabetes. Therefore, try to be slim and drop excess of fats to improve your sex life.

Take the help of acupuncture:

Acupuncture is one of the long-used and effective treatments for male infertility. There have been a lot of advancements in this treatment method over many decades. People suffering from weak sex drive can take the help of a licensed acupuncturist who can administer this treatment correctly to boost your sex drive.

Drinking Water may Improve Erectile Dysfunction

By Amelia Smith

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24 Aug
2018

Water has magical effects and it is a vital thing for our survival. It keeps us hydrated and fulfills the fundamental needs of our body. Does water help to improve the men’s erection too? Maybe water does not affect it directly but hydration does. Since erectile dysfunction is affected by several factors, body hydration is also one of them. Men can take the prescription drugs like Kamagra Oral Jelly to deal with weak sex drive and make it a long-lasting and satisfactory intercourse. Continue Reading

Diet and Fitness

Diet Tips to Lower Blood Pressure

By Amelia Smith

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22 Apr
2019

What you eat has a real effect on your overall health including blood pressure. Your eating pattern will decide your blood pressure levels. If you are dealing with high blood pressure or have hypertension, it is the right time to make healthy dietary changes. If you have been prescribed with blood pressure medicines, then a healthy diet can reduce the number you may need to manage appropriate blood pressure levels. For people with hypertension, following an eating pattern that supports healthy blood pressure may eventually help to avoid Bp tablets.

Benefits of Blood Pressure Friendly Eating Habits

People with high blood pressure are more likely to get heart disease, stroke, and kidney disease. Hypertension usually goes undiagnosed because people who have this condition typically show no symptoms and persistently high blood pressure can significantly increase the risk of heart attack. Now the question arises how to control blood pressure? The first line of defence against hypertension is to get your blood pressure checked regularly. You can take the help of your health care specialist to know about your condition. The condition can be easily reversed by following healthy lifestyle habits like healthy eating and regular physical activity. Diet plays a crucial role in maintaining blood pressure. Eating a healthy diet is crucial for not only managing blood pressure but also reduces the risk of heart attack, stroke and other potential threats.

Dietary Changes to Lower Blood Pressure

Research suggests that lifestyle changes can make a huge difference in your blood pressure. By following these steps, you can achieve a normal range of blood pressure.

Maintain body weight- One of the most effective ways to reduce elevated blood pressure is to lose extra pounds. Shedding extra kilos doesn’t require major efforts to make a difference. Even losing a few extra pounds can significantly lower your blood pressure.
Check the labels-A diet rich in sodium can contribute to high blood pressure. For individuals with hypertension, the recommended total amount of sodium is 1500 milligrams per day, and it will not take much sodium to reach the recommended levels than taking 3 to 4 teaspoons of salt. It is very difficult to reduce sodium intake with reading food labels while shopping for food items in a grocery shop. Eliminate high sodium foods from your diet by reading labels carefully. Beware of eating high sodium foods such as pizza, bread, rolls, poultry, sandwiches, soup, etc.
Get enough exercise– It doesn’t take much physical workout to make a difference in your overall health. Thirty minutes of moderate to intense workout for five days help you manage blood pressure and reduce the risk of stroke and heart attacks. Physical activities like dancing, cycling, and brisk walking can help maintain a healthy body. You can also go with weight lifting to help get rid of extra weight and stay fit.

Also Read: Sauna Lowers Your Blood Pressure

Drink in moderation- Drinking too much alcohol can put you at increased risk of high blood pressure. So drink in moderation and if it is possible to stop drinking for your better well being.
Practice stress management- When you are in stress, your body tends to release stress hormone called cortisol which tends to constrict blood vessels and can lead to temporary spikes high blood pressure. Also, stress gives rise to unhealthy habits like overeating, poor sleep, alcohol abuse and use of illicit drugs that put you at cardiovascular health risk. If you are stressed that reducing stress should be your priority if you are looking for ways to lower your blood pressure.
Reduce the use of dairy products- Use of dairy products like milk, and yogurt has been linked to greater reductions in blood pressure. Reduce fat intake by reducing the use of milk, cheese, and yogurt in your diet and look for ways to include these food items as a nourishing snack. You can try reduced fat yogurt with wholegrain cereals, topped with berries and nut as a healthy recipe.
Feast on nuts and seeds- Nuts and seeds are not only delicious but are nutritious as well. Nuts and seeds contain healthy unsaturated fats, essential vitamins, and minerals that are extremely healthy. A handful of unsalted nuts is linked to lower levels of blood pressure.

5 Diet Tips for Gut Health

By Amelia Smith

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08 Apr
2019

By and large, the fitness and wellness of your body are related to your gut health. Whatever you eat and drink make a direct impact on your gut. There are two ways to improve your gut health; take gastric drugs or medications to improve a metabolic process or take home solutions that comprise the intake of green and healthy diets to healing the gastrointestinal problems.

Few tips to improve Gut Health:

Emphasize on food products to improve gut health:

The food and beverages products we take can play a vital role in improving gut health. In other words, the health and function of your gut are directly influenced by our food habit, so there is nothing as important as the edible items to take in a day. There are some very important elements or components that are helpful in elevating gut health.

Help to develop good bacteria for a healthy gut environment:

There are numerous microbes that are actually bacteria causing disease or fermentation. Their presence is essential to create new microbiota to change the form of food we eat. These microbes are also responsible for gastrointestinal health, as they determine which bacteria thrive in your gut. The development of good gut bugs is needed to improve gut health. There are certain food products like plant-based foods, vegetables, beans, grain, and mineral water are helpful to create a healthy gut environment.

Importance of probiotics and prebiotics:

There are two important compounds called Probiotics and Prebiotics; probiotics are beneficial for a healthy gut and prebiotics are food for these bacteria. Prebiotics refer to the foods needed to fertilize the existing gut bacteria and promote the development of microbes. Whatever we eat can directly influence the volume of both the compounds. By eating the right food products, you can increase the volume of probiotics and prebiotics. Fermented food and some food supplements promote probiotics. Similarly, prebiotics is found in certain food products, fruits, green vegetables, and whole grains.

Take fiber- and vitamin-rich food products to improve gut health:

Research studies have found that we need about 40 grams of fiber a day to maintain a healthy gut. It is required to supply good bacteria. You have to take a balanced diet comprising a protein, vitamins, fatty acids and fiber to improve immune capacity and combat inflammation. A balanced diet is also necessary to reduce the intake of gastric drugs and other medication to suppress gastric reflux.

Also Read: Should You Ditch Diet Sodas

Important 5 Diet Tips for Healthy Gut:

People suffering from gastric reflux and gut problem are advised to follow some easy diet tips in order to improve gut health and increase metabolism. These tips include:

Fiber is one of the most important elements needed to improve gut health. For that, you should eat sufficient amount of seasonal fruit, vegetables, nuts, oats, pulses, and wholegrain. Such food items have plenty of fibers and do promote the development of healthy bacteria to improve gastrointestinal

Eat probiotic foods like yogurt, kefir, soybean, buttermilk, cheese, coconut, apple cider vinegar, miso, etc. These food items encourage microbes to grow in order to improve gut health.

Avoid the heavy intake of antibiotics and hard gastric drugs that could kill good bacteria.

Try to stay away from the oily, fried, packaged and processed foods. Such products promote bad bacteria and suppress good bacteria so that you suffer from gastrointestinal problems more often.

Drink sufficient amount of water and nutritional beverages that can gradually improve gut health. Don’t let dehydration overpower your immune system and weaken your gut.