Sep 04

High Blood Pressure: 7 Effective Exercises To Manage Hypertension

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By incorporating the following exercises into your routine and making positive lifestyle changes, you can take proactive steps toward controlling your blood pressure. Hypertension, commonly known as high blood pressure, is a prevalent health concern that affects millions worldwide. Engaging in regular physical activity has been shown to be a powerful tool in managing hypertension. Exercise is just one component of managing hypertension. A balanced diet, stress reduction, and medication as prescribed by a healthcare professional are also essential. By incorporating the following exercises into your routine and making positive lifestyle changes, you can take proactive steps toward controlling your blood pressure and enjoying improved overall well-being. Here are seven exercises that can help reduce high blood pressure and improve overall cardiovascular health:   Aerobic Exercises Activities like brisk walking, jogging, cycling, and swimming are excellent options for lowering blood pressure. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week to reap the benefits.   Strength Training Incorporating resistance exercises using weights, resistance bands, or bodyweight can contribute to reduced blood pressure. This type of training helps improve muscle mass and metabolism, indirectly aiding in hypertension management.   Yoga Practicing yoga regularly has been linked to lower […]
Sep 03

Sleep anxiety: Tips to calm your mind and body before sleeping

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Good quality of sleep is essential for good mental health and more so in patients with anxiety issues. Here are tips to calm your mind and body before sleeping Sleep anxiety is one of the most common reasons behind insomnia or sleeplessness and it works both ways. For people with sleep anxiety, lack of sleep can worsen the symptoms, causing increased worry, irritability and even panic attacks so, good quality sleep helps us deal with stress and maintain our overall mental well-being. Dr Vasunethra Kasargod, Consultant – Pulmonology at Manipal Hospital in Millers Road, explained, “Anxiety neurosis is one of the reasons for patients have apprehensions about going to sleep and thus affecting the quality and quality of sleep. While few patients feel anxious in bed due to long hours of being awake during sleeplessness. Identifying the root cause is imperative in the treatment of the same. Sleep is a state when not just our body but even our mind also rests. Good quality of sleep is essential for good mental health and more so in patients with anxiety issues.” She revealed, “Most patients with anxiety disorders do well with cognitive behavioral therapy. Also, good sleep hygiene is to be […]
Sep 02

Cardiovascular health: Tips to keep your heart healthy if you are turning 30

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Cardiovascular health: We must follow some basic lifestyle tips to keep our heart healthy from a young age to avoid the risk of heart disease. Juggling a family and career has probably left you with little time to worry about yourself. Life is a balancing act, but our health should always come first. Now is the time to build heart-healthy habits. That means living a healthy lifestyle, including eating healthy, getting lots of physical activity and a full night’s sleep. Studies have shown that if we can avoid the conditions that put us at risk for heart disease until we turn 50, chances are good that we may never develop it. Make our health a priority. High cholesterol, increased blood pressure, diabetes and smoking are all risk factors for heart disease. Making healthy and smart lifestyle choices in your 20s can improve your heart’s future substantially. Think about bringing these habits into your daily regimen to maintain a healthy heart in your 30s.   1. Pursue an active lifestyle that keeps you going Physical inactivity is one of the leading causes of heart disease. Adding cardio activities like running, rowing, cycling, and swimming to your workout plan will improve your […]
Sep 01

10 Post Workout Meals To Eat For Better Recovery

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Below we share some easy post workout meals to help boost your recovery.   Following a healthy diet is essential to weight loss. Similarly, it is important to eat the right foods at the right time. A post workout meal helps you recharge your energy levels. Keep reading as we share some easy post workout meals to help boost your recovery. These meals work because they provide the body with a combination of essential macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals) required for optimal recovery. They also include antioxidants, which help reduce inflammation and oxidative stress caused by intense workouts.   10 Post-workout meals that will help you recover faster:   1. Grilled chicken with sweet potatoes and broccoli This meal offers a combination of lean protein from chicken, complex carbohydrates from sweet potatoes, and vitamins from broccoli. The protein helps repair and build muscles, while the carbohydrates replenish glycogen stores, and the vitamins aid in recovery and reduce inflammation.   2. Salmon with quinoa and asparagus Salmon is rich in omega-3 fatty acids, which help reduce muscle soreness and inflammation. Quinoa provides a complete source of protein, and asparagus offers essential nutrients and antioxidants for better […]
Aug 31

How to Relax Before Bed

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6 calming activities for promoting a better transition to sleep   What you do in the time leading up to when you want to go to sleep is just as important as as physically getting into bed, if not more. Creating and sticking to a consistent bedtime routine can help you transition to sleep more easily and relieve insomnia. The most effective way to wind-down before bed can be personal, so it might take some trial and error to figure out. This article covers the benefits of meditation, music, gentle exercise, and other suggestions for how to relax before bed.   Why You Need a Bedtime Routine It can be harder to fall asleep when you haven’t taken the time to prepare your body and mind to make the transition. If you’re constantly in motion in the hours before you go to bed, whether that’s physically or mentally, you may find that you still feel wide awake and struggle to relax. Adopting a regular and relaxing routine can be incredibly helpful for getting your body and mind ready to go to sleep. Children are a great example of the value of bedtime routines. A young child may have a snack, […]
Aug 30

Simple things to keep in mind while exercising during summers

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Summers run the risk of dehydration due to the loss of important minerals and salts while sweating, especially if you are training outdoor.   Exercising regularly is a must, something that shouldn’t be momentary but a part of people’s lifestyle. But exercising during summers can be tough as the rise in temperature tends to affect a person’s metabolism and physiology. To help you maintain a toned physique without compromising on health, Dr Prashant Wadhwan, functional medicine practitioner, Viiking Trance Fitness suggests a few tips.   Keep yourself hydrated Summers run the risk of dehydration due to the loss of important minerals and salts while sweating, especially if you are training outdoors. Which is why it is extremely important to keep a tab on your hydration levels and the clothes you choose to wear. It is best to wear loose, light coloured clothes, and consume cold water every 15 minutes, according to National Strength and Conditioning Association guidelines. However, exercising in extreme temperatures should be avoided as fluid loss amounting to 3-5 per cent can put undue stress on the cardiovascular system. Also, caffeine or caffeine-containing beverages should be avoided. One should opt for drinks like coconut water or fruits with […]
Aug 29

Best exercise tips: The dos and don’ts of high-intensity interval training workouts

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Exercise and fitness: A dynamic and efficient way to accelerate your weight loss journey, High-Intensity Interval Training (HIIT) has its own set of rules. By following these dos and don’ts, you can ensure that your workout sessions are not only effective but also safe and sustainable. High-Intensity Interval Training (HIIT) has emerged as a powerful and effective tool in recent years for shedding those stubborn kilos and achieving fitness goals. HIIT combines short bursts of intense exercises followed by brief periods of rest or lower-intensity exercises. Popular among fitness enthusiasts across the board, this workout routine alternates between high-intensity intervals and recovery periods, typically lasting anywhere from 10 to 30 minutes. These workout sessions ensure rapid results in improving cardiovascular fitness, boosting metabolism, and promoting weight or fat loss. However, like any fitness regimen, there are certain dos and don’ts to consider to make sure you maximise your benefits while minimising the risks.   The dos of HIIT:   1. Warm up thoroughly: A proper warm up is crucial before diving into a HIIT session. Engage in dynamic stretches, light cardio, and mobility drills to prepare your muscles and joints for the upcoming intensity. 2. Start slowly: If you’re new […]
Aug 28

8 Essential Tips For a Healthy Lifestyle

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As the saying goes, if you have your health, you have wealth. Good physical and mental health impacts all areas of your life, but it can feel daunting to make big changes. Spoiler alert: your entire life does not have to be overhauled to start a healthy lifestyle! You can make daily progress towards big goals without changing every single thing about your current daily routine and activities. Remember that big changes happen as a series of smaller steps. We have outlined eight cornerstones of good mental and physical health and broken them down into smaller, doable habits. Start with the ones you are most likely to adhere to and keep incorporating more healthy changes as you go.   8 Cornerstones of A Healthy Lifestyle   Healthy diet Create a balanced meal plan, including proteins, carbs, fats, vitamins, and minerals. They are all essential for your body’s health needs. Focus on whole and fresh foods and increase your daily intake of greens, colorful vegetables, and fruits. Make cooking at home a priority to be in charge of what exactly goes into your food. Plan your meals in advance and hit the grocery store on weekends to be fully armed with […]
Aug 27

5 foods and drinks to avoid to get better sleep tonight

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Getting a good night’s sleep can help cut your risk for a number of medical conditions, including high blood pressure, depression, heart disease, and stroke to name a few. When you sleep well, you also have better focus and improved performance. Certain foods can help you fall asleep faster, while others can keep you awake, disturb sleep cycles, and affect your sleep quality. In those hours leading up to sleep, experts say to avoid the following food and drinks:   1. Caffeine Nutrition experts recommend avoiding coffee within six hours of bedtime, because “it can take six to eight hours for your body to process and eliminate the caffeine you consume in one sitting,” says Kristine Dilley, lead outpatient dietitian in nutrition services at the Ohio State University Wexner Medical Center. But this can vary by age because some people become more sensitive to caffeine as they get older and may need more than eight hours to process caffeine, says Dr. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center.   2. Alcohol While alcohol might make it easier to fall asleep initially, it does not necessarily lead to better overall sleep quality, says Dilley. […]
Aug 26

Workout Guide During Fast: 5 Benefits And Techniques to Drop Kilos While Fasting

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It’s crucial to remember that low-intensity workouts are better alternatives than longer, high-intensity workouts for anyone who plans to exercise while fasting.   We’ve all fasted at some point, for a variety of reasons, such as health, culture, or religion, among others. Fasts are frequently followed for health reasons, yet this practice is based on a dangerous fallacy. It’s a common misconception that exercising while fasting should be avoided. In actuality, exercising while on a fast might be advantageous if you know what sort of exercise program suits you. Even if there are a few things to take into account when exercising while fasting, it is best to keep going. Kushal Pal Singh, fitness and performance expert of Anytime Fitness, discusses with IANS how to plan your workouts around fasts.   4 BENEFITS OF WORKING OUT DURING FASTING Fat Burning: During fasting, glycogen levels in your body are low. This encourages the body to use stored fat as a source of energy. Improved Insulin Sensitivity: A healthy combination of workout and fasting aids in enhanced insulin sensitivity which can improve blood sugar control and have long-term benefits for metabolic health. Mind-Body Connection: Fasting can create a heightened sense of awareness […]
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