Apr 26

Simple and easy exercise to lower your blood pressure naturally

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​Guide to naturally lowering blood pressure An essential component of living a healthier lifestyle is controlling blood pressure. Regular exercise is a simple and efficient approach to control your blood pressure. According to WHO estimates, 1.28 billion adults globally between the ages of 30 and 79 have hypertension. Here are some quick and easy workouts that can help naturally lower blood pressure. Engaging in these activities not only improves general well-being but also cardiovascular health.   ​1. Walk your way to better health Walking is a simple yet powerful exercise to lower high blood pressure. Aim for at least 30 minutes a day to experience positive effects on your blood pressure and overall heart health. Brisk walking increases blood circulation, helps control weight, and strengthens the heart. Make it a daily routine and enjoy the benefits of improved cardiovascular fitness.   2. Cycling for wellness Hop on a cycle and feel the joy of cycling, a fantastic way to get your heart pumping and enhance cardiovascular health. Cycling engages large muscle groups, leading to improved blood circulation and lower blood pressure. You’ll be actively promoting the health of your heart whether you choose to cycle actively or take a leisurely […]
Apr 23

Seven tips for staying healthy over winter

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Whether you’re seeking winter sun in the north, or trying to stay warm in the south; it’s important to keep up your healthy eating habits and get your 30 minutes of physical activity a day.   1. Enjoy winter seasonal vegetables and fruit Grapefruit, kiwifruit, mandarins and oranges are all delicious and in season over winter. Try involving fruit in your breakfast if you’re not already, and add an extra serve of vegetables to each main meal. Broccoli, carrots and cauliflower are great winter vegetables, particularly for soups. While fresh is best, don’t be afraid to stock the freezer up with cheap and easy additions to any meal.   2. Take time for tea Drinking tea dates back to ancient China, and in recent years the spotlight has been on its health benefits. Black and green tea are rich in plant chemicals, some of which are called flavonoids, which have antioxidant effects. In studies of people who drink tea regularly, their blood vessels were healthier and their risk of heart disease lower. Of course, many people who drink tea do other healthy things too, like eating more vegetables and doing more exercise so it can be hard to pinpoint the […]
Apr 20

Effective methods for a long and healthy life

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Boosting your health and well-being is vital as it can reduce the likeliness of getting sick and increase your lifespan. While most experts offer different health tips for adults that could confuse most, here we discuss the healthy way of life and how you can incorporate healthy choices into your routine.   What is a Healthy Lifestyle? A healthy lifestyle is how you live to feel good emotionally, physically, and mentally. Leading a healthy life could vary from person to person. What works for one could be a little more difficult for someone else. After all, each individual is unique and has different health requirements. So, while you get to decide what healthy living means to you, it all comes down to some basics, like eating healthy and having a more active lifestyle. Since being healthy is different for every individual, you can not judge whether or not an individual is healthy just by their physical appearance.   Why is a Healthy Lifestyle Important? Living a healthy life is important for anyone who wants to feel their best and stay healthier as they grow older. Your version of how to live a healthy life depends on your specific goals. Taking […]
Apr 17

Longevity secrets – 8 tips to help you stay happy and healthy for longer

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We all want to add years to our life and age healthily and gracefully – but how exactly can we do this? For years, it was thought that genetics determined life expectancy, but now we know that it’s more about environmental factors, like diet and lifestyle.   The good news is that these are things we can control and influence. So what changes can we make to increase our chances of living a long and healthy life? We can get many of the answers from scientific research. All across the world, there are communities called ‘blue zones’, where a high proportion of people live much longer than anywhere else – with many residents reaching 100+ years old. A study by National Geographic examined these groups and found five regions with the highest life expectancy: the Barbagia region of Sardinia, the island of Ikaria in Greece, the Nicoya Peninsula in Costa Rica, Loma Linda in California, and Okinawa in Japan. From studying these ‘blue zones’ – as well as other research – we can see that there are a handful of common traits shared by the world’s longest-living people. And according to the team of medical researchers, anthropologists, demographers, and epidemiologists […]
Apr 14

What Science Says About the Eating Habits That Actually Slow Aging

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Research proves there’s a strong connection between your diet and aging. Here’s what you need to know. Conversations about “staying young” and “slowing the aging process” see to be everywhere, and all this talk can become overwhelming—especially when you’re trying to decipher what is true and what isn’t. For example, most of us have probably heard by now that what you eat can impact the way you age, but what exactly does this mean for us, and aside from all the mixed advice we are constantly hearing, what does the science actually have to say about eating habits that can slow aging? According to the Mayo Clinic, aging can impact your heart health, your bones and muscles, your cognitive health, your ability to lose weight, and many other areas of health. The Office of Disease Prevention and Health Promotion also emphasizes that aging brings on a greater risk for chronic disease. This may all sound very ominous, but fortunately, they add that sticking to healthy eating habits—along with regular exercise—can help you reduce these risks and pursue a healthy aging process. Read on to get a clearer idea of what research has to say about the specific nutrition habits that […]
Apr 11

10 ways to break free from unhealthy lifestyle habits

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We all have some unhealthy habits that we wish to give up. It’s Independence Day, so get freedom from unhealthy lifestyle and stay fit. Right from a toxic relationship to a workplace that doesn’t value them, there are so many things people want freedom from. Why not think of giving up unhealthy lifestyle habits? Saying goodbye to sedentary lifestyle and poor eating and sleeping habits can change your life. Read on to find out how to get freedom from unhealthy lifestyle and work towards a healthy future.   What is an unhealthy lifestyle? Any habit or behaviour that contributes to negative health outcomes and increases the risk of chronic diseases and other health problems is unhealthy lifestyle. This lifestyle typically includes factors such as poor nutrition, lack of physical activity, excessive stress, inadequate sleep, smoking, excessive alcohol consumption and substance abuse, explains Dr Sanjay Singh, Consultant General Medicine, Cygnus Laxmi Hospital, Varanasi.   Tips to get freedom from unhealthy lifestyle As you fast-track your way up the corporate ladder, you pick up unhealthy habits along the way. It’s time to get freedom from those habits.   1. Balanced diet Adopt a balanced diet that includes a good amount of vegetables, […]
Apr 08

Tips for Eating Right to Prevent Heart Disease

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When it comes to your overall health, taking care of your heart is paramount. Heart disease is the leading cause of death among both men and women in the United States. According to the Centers for Disease Control and Prevention (CDC), approximately 695,000 people in the United States died from heart disease in 2021, about 1 in every 5 deaths. People with heart disease are at a higher risk of heart attack, stroke, heart failure, aneurysm, peripheral artery disease, and sudden cardiac arrest. Avoiding these health problems and maintaining good heart health starts with a healthy diet. Here, experts offer advice on the types of heart-healthy food to include in your diet.   Fiber Is Essential for a Heart-Healthy Breakfast Breakfast wasn’t dubbed the most important meal of the day for nothing. Fuel up on foods high in fiber and low in unhealthy saturated fats in the mornings to start your day out right. Kelly Kennedy, RDN, Everyday Health’s staff registered dietitian nutritionist, recommends fruits, vegetables, and whole grains for breakfast. Although dairy can sometimes get a bad rap, she says it can certainly be an important part of a healthy breakfast and overall diet. One study found that dairy […]
Apr 04

10 Unhealthy Habits You Need to Change Now

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Some of the things you do—or don’t do—every day might be getting in the way of your efforts to be healthier. As you read this list of daily habits, don’t beat yourself up if you find many of them resonate with you. We all have things we could change. And change can be hard—but there are some things that can help make it a little easier. For example, a 2020 study in Frontiers in Psychology suggests that practicing new habits consistently and in the same context helps them become more automatic so that you don’t have to think about them as much to do them. For example, let’s say you want to eat more vegetables. You could choose lunch to start with and decide that you’ll have at least one serving of vegetables at lunch each day. Lunch becomes your trigger to eat more vegetables—and once that habit is formed, you can build on it. Another tool to try is habit stacking. This takes a habit you already have and piggybacks the new habit onto it. For example, let’s say you want to start your day by drinking water. You could habit stack this with brushing your teeth in the […]
Apr 01

Why 15 Minutes of Exercise Is Enough to Transform Your Health in 2024

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You don’t have to devote yourself to long workouts to see a difference. Just 15 minutes is a lot more powerful than it seems. If you can’t go for a 45-minute run or lift weights for an hour, you may think there’s no point in trying to start an exercise routine. But carving out just 15 minutes a day of exercise has proven to be beneficial for your health and life expectancy. It may not seem like a lot of time to you, but fitness experts and scientific studies agree that 15 minutes is long enough to make a difference. Any amount of exercise is better than zero. If you’re new to fitness or haven’t been active in a long time, a short, 15-minute workout may be best to start with anyway. The American College of Sports Medicine recommends starting light when it comes to fitness with just 10 to 15 minutes a day of activity. Whether it’s walking or something more involved, these short workouts can still be hugely beneficial to your body. Plus, starting small will help you establish a workout routine in your day-to-day. Keep in mind that exercise recommendations are not one-size-fits-all, so it may take […]
Mar 27

How to live longer: Doctor shares simple tips to live an extra 10 years

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Practising 10 healthy habits daily could add years onto your life expectancy. A doctor has revealed what you can do right now to give yourself a “longer and healthier tomorrow”. Healthy lifestyle habits can often pave the way to longevity. Fortunately, Dr Mehmet Oz, an American television presenter and physician, shared the 10 “simple” things you can do to “add years to your life”.   1. Aspirin Speaking on The Dr Oz Show, the doctor explained that one single aspirin tablet could save your life if you’re having a heart attack. He recommended reaching for 325 milligrams of aspirin during the medical emergency.   2. Using stairs Using stairs for just two minutes per day could get your heart rate up, build muscle and add years to your life. “Climbing just two minutes of stairs per day can make a big difference for your health,” Dr Oz said.   3. Coffee Another tweak the doctor recommended is reaching for three cups of coffee daily – and decaf also counts. “This is how many cups of coffee researchers say you need to be able to drink in order to add years to your life,” Dr Oz said.   4. Know your […]
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