Many people are facing sleeping issues including insomnia. With the help of some exercises, you can have a sound sleep. Read on to know more.

Falling asleep, especially now, in lockdown is now a herculean task for many. Many people are complaining about insomnia and those who never had sleeping problems are also facing challenges. New daily schedule or lack of a schedule, disturbed circadian rhythm, change in eating habits. low levels of natural light and widespread anxiety are some of the causes of significant sleeping issues. Also, the pressure of work-from-home and simultaneously managing a house can lead to stress and discord and they also act as a barrier to sleep.

How can we forget the excess screen time? Constant zoom calls, hours of working on computers, binge-watching, and browsing apps for news and networking can affect the natural production of melatonin, a hormone that the body makes to help us sleep. And let me tell you that sleeping is very important for our health, especially now, as it also affects the immune system. It also helps to keep our mental health in check, which is currently going for a toss. Instead of popping sleeping pills, do some exercises in the evening which will induce good and sound sleep. 

1.Legs-up-the-wall pose
A few days back, we wrote in-depth about this particular exercise. This pose which is also known as Viparita Karani helps to fight insomnia and several other health issues such as better digestion, lowered stress, tackles depression, and relaxes our hamstrings and lower back among others. With the help of the pose, the blood circulation is enhanced, fatigue is rescued and also calms our nervous system. 

2. Reclining hero pose
Reclined hero pose aka Supta Virasana helps to relieve the tiredness in your legs, reduces high blood pressure, and is one of the best exercises for those who are suffering from insomnia. This is an intermediate pose so do it with a lot of caution. Avoid the pose if you have serious back, knee, or ankle problems. 

3. Standing forward bend
Standing forward bend aka Uttanasana has several benefits including better digestion, reduces fatigue, stimulates the liver and kidneys among others. This particular type of yoga pose will soothe your nervous system and relax your spine and will help you to sleep like a baby. 

4. Happy baby pose
 The happy baby pose aka Ananda Balasana helps to alleviate the stress in your lower back and hips. It is great for people who are suffering from insomnia and anxiety. Check out the video to know how to do it properly.

NOTE: After doing these exercises, try and avoid using phone, TV, or eat a late-night snack as they hinder the effects of the exercises. 

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Today, with the lifestyle and the fast-paced life that we are leading, hypertension, which is also known as high blood pressure, has become a common problem. As per studies, every one in three adults suffers from hypertension. Hypertension, which was initially related to age, has now become common even in the younger generation! Lack of physical activity, stress and other factors cause hypertension, and the situation is increasing at an alarming rate. 

High blood pressure is known as a lifestyle disease which invites multiple other diseases in the long-run. With the hectic lifestyle that we live, it is essential to lead a healthy lifestyle. To keep this ailment at bay it’s essential to know what causes it.

Sedentary lifestyle:

One of the main reasons why people at work develop high blood pressure is the 9-5 desk job. Sitting at a stretch aids weight gain, which leads to high blood pressure. Just like any other muscle, our heart also needs working and pumping, so it’s advisable to get from your desk at intervals and take a walk for 15 minutes. Apart from this, try to add exercise to your daily routine, since this will help you in the long run in keeping your blood pressure in check.

Overconsumption of alcohol:

It’s okay to indulge in some drinks, but making it a habit and drinking regularly can lead to hypertension. Excess alcohol can increase your risk of getting high blood pressure. So, it’s better to drink in moderation and detox your body at least thrice a month. 

Eating too much salt:

Packed food items are high in sodium, and are harmful to the kidneys since they react to them by retaining water. It makes your body end up with too many fluids running through the bloodstream, which increases the blood pressure on your blood vessels. Avoid processed food items and say yes to fresh veggies and fruits. 

Stress:

Stress is something that all of us experience today. Be it stressing over exams or at the workplace, stress causes our adrenal glands to pump out blood pressure increasing hormones. The longer you are stressed, the more you put your heart at risk. To combat stress include meditation in your daily routine. And find something that makes you happy and calm.

Less consumption of veggies:

Consuming a lot of meat and depriving your body of veggies and fruits can make you prone to multiple health problems. It is so because then antioxidants from fruits and vegetables are essential for the functioning of the body. For better heart health, include fresh fruits and veggies to your diet.

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High blood pressure aka hypertension is one of the leading preventable causes of early deaths across the world. More than 1.5 billion worldwide are suffering from the same. High blood pressure is when the pressure of the circulating blood against the arteries is higher than the normal. If not controlled, one can also suffer from heart complications, strokes, kidney, eyes, and brain disorders. Common causes of high blood pressure are genetics, obesity, poor lifestyle, high levels of junk food consumption, sleep apnea and no physical activity among others.  The normal BP is around 120/80 mm Hg. So, if your reading is between 120/80 mm Hg and 139/89 mm Hg then you are at the risk of developing hypertension. If the readings are more than 140/90 mm Hg then you are having high BP.

As per the latest study, people who live in coastal regions in Bangladesh showed lower BP when they consumed drinking water which had higher levels of salinity. Yes, that’s right! As we know that higher salinity will, of course, have more sodium which leads to higher BP, however, it also has more calcium and magnesium as well.

As per one of the studies, people who drank the water of mild or moderate level salinity had more sodium in their urine than people who drank freshwater of low salinity. However, the calcium and magnesium levels of the water had shown lower levels of systolic and diastolic pressure as the mineral counteract the sodium, as mentioned earlier. However, one of the researchers confirmed that the studies didn’t show that the addition of calcium and magnesium to drinking water lowers BP or not.

As per AHA, people should get vitamins and minerals via their diet. Unfortunately, many of us are deficient when it comes to minerals and vitamins as a healthy diet is followed by few. Ideally, one should get adequate amounts of minerals and vitamins on a daily basis. Again, as per the Academy of Nutrition and Dietetics, they don’t recommend the use of supplements as a way to protect against diseases.

Speaking of how one can curb or prevent hypertension, one should increase the intake of potassium-rich food items, include physical activity on a daily basis, weight management, stress management, reduce the consumption of sodium-rich foodstuffs, alcohol, and smoking as well.

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High Blood Pressure aka Hypertension is, unfortunately, one of the common ailments across the world. Smoking, being overweight, lack of physical activity, too much salt intake, stress, old age, genetics and too much alcohol intake among others are the causes of hypertension. Some of the common signs of high BP are fatigue, blurred vision, chest pain, breathing issues and pounding of ears, neck and chest among others. 

If you are suffering from the same or have some knowledge about the health disorder then you must be aware of how potassium-rich food items’ intake is often recommended by the doctor. However, do you know why they are advised? Read on to know more. In an exclusive chat with Pinkvilla, Dr. Muffazal Lakdawala, Founder & Chief Surgeon at Digestive Health Institute by Dr. Muffi revealed the importance of potassium-rich food items to lower elevated levels of high blood pressure.

Dr. Lakdawala first revealed how the high levels of sodium directly related to high blood pressure. He said, “Sodium and potassium are electrolytes that regulate the fluid balance in the body. Studies show that excessive sodium intake is a risk factor for hypertension. A large amount of salt (18 g/day) is positively correlated with higher blood pressure levels as high sodium intake causes retention of water, which in turn adds to excess fluid in the body. Thereby, putting extra pressure on the artery walls.” 

“On the other hand, a diet rich in potassium and low in sodium and saturated fat has been recommended to prevent and reduce hypertension. A diet rich in potassium foods can help reduce water retention in the body by increasing urine production and reducing the sodium levels. Potassium also helps to ease the tension in the blood vessel walls, which helps further reduction in blood pressure. A high potassium intake also improves, compliance with a low salt regimen, prevents the rise in plasma catecholamines induced by a low salt diet, increases the sensitivity of the baroreceptor reflex.”

Speaking of the foods high in potassium:

• Coconut water 

• Fruits: Bananas, avocado, apricots, kiwi, oranges, and pineapples

• Vegetables: spinach, fenugreek leaves, carrots, and potatoes

• Dry fruits: Prunes, dates, raisins 

• Whole grains

• Mushrooms 

• Beans (kidney beans, lentils)

• Nuts

Aside from the intake of potassium-rich food items, simple lifestyle tweaks such as exercising, losing weight, eating only healthy food and not junk and processed food items, stress management and less salt intake will help to keep high BP under control. Many people also follow Dietary Approaches to Stop Hypertension aka DASH diet as well. Click here to read on to know more about this diet.

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A large population of people are affected by High Blood Pressure. This health condition has no cure and cannot be fixed. There is no running away from high blood pressure. You simply have to deal with it. The best way to do so is to manage your blood pressure. Lifestyle changes can help you keep your blood pressure in control. A good diet and a regular workout routine and stress and weight management can help you manage your blood pressure. But other than this you also need to keep a regular tab on your blood pressure and one of the best ways to do so is using an app that can help you manage and monitor your blood pressure and help keep you healthy. Not keeping high blood pressure in control can have numerous negative drawbacks like heart diseases and aneurysm, kidney problems and other such health issues. Now, download a good blood pressure app to keep your blood pressure in control.

Here are some apps you can pick from

1. Blood Pressure

This app helps you manage blood pressure by making notes of blood pressure levels and recording the health updates and then analysing it. It has tools which help measure and analyse your blood pressure and prepare health reports for your doctor to refer to for your treatment.

2. Smart BP

This app is like a little Blood Pressure diary. You can note down the systolic and diastolic blood pressure and you can also note your pulse rate and BMI as well as your weight. Your BMI and mean arterial pressure and pulse rate are automatically calculated. This helps you keep a tab on your blood pressure and also helps you manage it as per your health needs.

3. Blood Pressure Watch

This apps saves you the trouble of dealing with all the paperwork. You save all your reports on this app and keep all records on the app. It keeps a tab on your body and your location and you can keep recording your blood pressure. It also analyses all the data and creates a graph and keeps statistics in place for your doctor to view. It also finds the average blood pressure levels and helps you set reminders to check and record BP levels. You can also back up your data on Google Drive.

4. Blood Pressure Control

This app helps you record your blood pressure levels and it also helps keep tabs on your heart rate and your weight. You can also set reminders on this app to take your medication on time. It has an option to keep records on multiple users and provide well-analysed reports to the doctor.

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High blood pressure aka Hypertension is one of the common ailments as one in three people in the world suffers from the same. For the unversed, high BP is when the blood against the artery walls is constantly high than normal. Because of the friction of high blood pressure, the tissues of arteries get damaged and the same can lead to other heart complications as well as brain and kidney issues. Fortunately, tweaks in lifestyle can lower a person’s BP reading. In order to lower the elevated levels of BP, one should make changes in diet by reducing the intake of salt, including more potassium-rich foods, veggies, fruits and incorporating some form of physical activity. Coming to diet, as per new research, tomato juice is one of the best ways to reduce high BP as the same has a positive effect. Speaking of tomatoes, the fruit is packed with several antioxidants and potassium and the same plays the role in reducing blood pressure. For the unversed, these nutrients negate the harmful effects of sodium. This is not all, the juice also helps to reduce the cholesterol levels as well. 

Dr. Nicole Weinberg, a cardiologist at Providence Saint John’s Health Centre in California told Daily Express, “Like with many vegetables, tomato juice is rich in vitamins and minerals. It is high in vitamin C and B, as well as potassium.”  As per a study in Food Science and Nutrition, unsalted tomato juice did lower bad or LDL cholesterol among the Japanese adults who were at the risk of cardiovascular disease.  In the study, 184 males and 297 females were given unsalted tomato juice throughout one year. At the end of the study, blood pressure in 94 participants with untreated prehypertension or hypertension showed a significant drop.

As per another study which was conducted at Ben Gurion University in Israel showed a positive effect of daily tomato extract supplements on 31 volunteers who had mild hypertension. As per the study, the extract reduced the systolic blood pressure by an average of 10 points and diastolic pressure around four points. The researchers revealed that antioxidants such as lycopene, beta carotene, and vitamin E are the main health boosters. Dr Thomas Giles, president of the American Society of Hypertension told, “Artery walls are subject to oxidative stress, we are all rusting away. Anything with antioxidants may be helpful.”

Aside from good diet, being active and indulging in physical activities will also help to lower BP and keep your blood vessels and heart in very good condition. So, if you are suffering from high BP then make sure to do at least 150 minutes of moderate to high-intensity cardio workout every week. If you do not like the gym, then skipping, walking, brisk walking, jogging, cycling, taking stairs instead of a lift and swimming among others are some of the best cardio exercises anyone can include in workout regime. Losing weight, reducing the consumption of smoking, drinking alcohol and junk food will also help to lower blood pressure.

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High blood pressure aka hypertension is one of the common health issues and unfortunately, the numbers are only rising. The ailment is also known as silent killer as the symptoms are quite easily missable. For the unversed, the pressure of blood against arteries are more than normal in this condition. If avoided, then it can damage heart, blood vessels, brain, eyes and kidneys.

One of the best ways to keep it at bay and reduce it to safe levels is lifestyle changes. Lowering the intake of caffeinated drinks such as tea, coffee, aerated drinks, and energy drinks, lowering the consumption of salt, physical activity, increase in consumption of potassium-rich foods such as banana, oranges, apricots, dried fruits, and prunes among others are usually advised. Today, we are talking about how raisins aka kishmish can effectively help you to lower high BP.

As per studies, regular consumption of raisins (around three times a day) can lower a person’s blood pressure. During a study, people who ate raisins daily were compared to prehypertension people who ate other common snacks.

Harold Bays, MD, medical director and president of Louisville Metabolic and Atherosclerosis Research Center and the study’s lead researcher revealed, “It is often stated as a known fact that raisins lower blood pressure. But we could not find much objective evidence in the medical literature to support such a claim. However, our study suggests if you have a choice between eating raisins or other snacks like crackers and chocolate chip cookies, you may be better off snacking on raisins at least with respect to blood pressure.”

The researchers found that raisins significantly reduced systolic blood pressure in comparison to other pre-packaged snacks. Speaking of raisins, they are good sources of potassium, fibre, polyphenols, phenolic acid, tannins and antioxidants. And, these nutrients help to regulate blood pressure.

Aside from a healthy diet, being fit and weight management also aids in lowering high BP. If you are overweight, then a reduction in weight and waistline is also recommended as the same also contributes to high levels of blood pressure. As per studies, blood pressure can come down by 1 mm Hg with each kg of weight loss. Also, keep an eye on your waistline as carrying too much weight around your waist can increase the risk of high blood pressure. Ideally, people who have hypertension should do 150 minutes of medium intensity workout and 90 minutes of high-intensity workout every week.

Also, one should avoid eating too much processed and packaged foods as they are loaded with sodium and preservatives and the same can spike blood pressure. Also, poor lifestyle habits such as regularly drinking alcohol and smoking are harmful as they not only increase blood pressure but also nullifies the effects of medications. 

If you worry and take stress too much, then you can be prone to this health issue. Try and avoid taking stress, by not reacting and thinking about issues. Ignoring and taking things lightly can help. Also, positive outlook and engaging in varied activities can make you feel less stressed.

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