Food Tips For A High Blood Pressure Diet

Have you been diagnosed with high blood pressure? While medications are the best treatment to control your blood pressure to avoid any risks of heart attacks or failures, your lifestyle and diet also play an important role.

Blood pressure is a lifestyle disease. It could be caused due to heavy alcohol consumption, smoking, bad eating habits, and no physical activity. Once you have been detected with high blood pressure, maintain a healthy lifestyle to control your blood pressure. Eating healthy and living healthy will reduce your dependency on medicines as well.

Exercising regularly is the first thing to add to your routine. You could join a gymnasium, walk, run, or swim every day for at least 30 minutes. Apart from exercising, diet plays an important role in maintaining a healthy lifestyle. Eating healthy does not mean you have to reduce your food intake; instead, you have to choose what you eat.

There are some foods for high blood pressure that help in controlling any flaring of your pressure. Adding them to your diet and eliminating bad foods is a good start.

Below, we have discussed some high blood pressure diet tips to help you:

1. Whole grains and fruits

Adding whole grains and fruits to your diet is the first thing to do to control your cholesterol. High cholesterol could increase your blood pressure. Replace regular bread with whole grain bread, add fruits in your snacks instead of fried or fatty food, and use low-fat dairy products. To understand your diet habits, maintain a food diary where you could note all the changes you have made for Health care and high blood pressure diet so far.

2. Increase Potassium in your diet

Sodium is a key element in fluctuating blood pressure. To nullify the effects of extra sodium in your body, increase the amount of potassium you take. Potassium is naturally available in fruits like oranges, bananas, grapefruit, and apricot. It is also available in green leafy vegetables like spinach, broccoli, mushrooms, and cucumbers. Make sure you cook the vegetables and eat them for your body to absorb the maximum amount of potassium.

3. Reduce sodium intake

A high blood pressure diet usually has sodium less than 1500 mg or less. Decrease your sodium intake by eliminating packages food from your diet, choose low-sodium alternatives, add less salt in your food, and cut down on eating outside.

4. Cut down caffeine

As much as we think that caffeine helps us in staying focused at work and study, it is harming our body. Caffeine has the potential of raising blood pressure, especially if you have it sometimes. Although long term effects of caffeine on blood pressure are not identified by doctors.

5. Add foods that reduce strain

Hypertension is a reason for elevating blood pressure. Add foods for high blood pressure that reduce hypertension. Berries, ginger, garlic, and dark chocolate are some foods that control hypertension. Regular intake of dark chocolate in a moderate quantity helps in relaxing your mood and controlling blood pressure. Berries have enzymes and nutrients that relax your muscles and reduce risks of changes in blood pressure due to hypertension. Along with changes in food habits, you should meditate, go on long walks and listen to music to feel relaxed.

6. Omega-3 rich foods

Omega-3 fatty acids are proven to reduce blood pressure and inflammation in your body. Foods like fishes, hemp seed oil, and seafood are the best sources of lean protein. Adding a baked fish to your high blood pressure diet regime could help in controlling your blood pressure.

7. Manage your lifestyle

Alcohol consumption and smoking are two habits that contribute to causing high blood pressure problems. While you make changes in your diet, the benefits nullify if you continue to smoke daily or consume alcohol regularly. To see effective results of a high blood pressure diet, you have to quit smoking and alcohol consumption.

According to Everything Health, high blood pressure causes heart diseases and heart attacks. It could also prove to be fatal in many cases. If high blood pressure diagnosed, maintain a healthy diet and lifestyle. Follow the above tips to control your blood pressure and lead a happy life.

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Prevention of Neck Pain While Sitting In Office

Neck pain is something that we have all experienced sitting in front of our computers for a long period of time. You focus on your work, sit in front of the computer for hours, and you are beating the deadline – but, at what cost?

After spending continuous days of working, you could notice that your neck stiffens. The neck pain is often accompanied by sore muscles and Headache Causes. There are many reasons why your neck hurts after sitting across a computer screen for a long time, some of which include sitting in a wrong posture, stress, and lack of physical activity for a long duration of time.

You have to understand the various reasons that have caused the neck pain to prevention and treatment of neck pain. The treatment of neck pain is specific to the cause. We have discussed a few causes, prevention, and treatment for neck pain below:

1. Posture Problems – The wrong posture is a common cause of neck pain. In the case of sitting in a wrong posture for a long period of time, your muscles are strained. Your spine and girdle build tension once you start experiencing neck soreness. The muscles tire after staying in the same posture for a long time. It becomes painful for the muscles surrounding the neck area.

According to Everything Health, the best prevention technique to avoid neck pain is to maintain a proper posture. Avoid sitting in the same position for several hours as it can severely strain your neck, back, and shoulders. If you cannot avoid sitting at work, you can limit your time to 30 minutes and get up for a quick break, walk, or stretch. Correct your posture. Avoid slouching by providing good support to your lower back. Another way to prevent neck pain at work is by switching to a standing cubicle at regular intervals. While standing and working, maintain a comfortable distance between both your feet and avoid slouching.

2. Wrong desk set-up – Your work station is very important as you spend most of your time there. It is critical that you place your desk well as it can contribute to neck pain. The height of the desk should complement your height as well as the chair. You should be able to type on your computer’s keyboard naturally. If the height is more, get a keyboard drawer.

To prevent neck pain due to a wrong desk placement, adjust your desk height to enable you to work comfortably. The desk should be enough to accommodate your computer, and the width should be enough to place a distance of 20-25 inches between you and the monitor screen.

3. Wrong chair – As important as your desk is, to maintain a proper posture, you need a comfortable chair. Invest in a good office chair which will help you to work in a sitting position for a long period time. The chair should be flexible and help you maintain a correct posture at all times.

Your chair should have lower back support to prevent slouching forward. It should support your natural position of sitting and not let your muscles strain. The seat’s height should be adjustable. Having the right chair solves half your problems. It is the economical treatment for neck pain caused by sitting at work.

4. Stress – Work stress is a probable cause of neck pain while sitting in front of a computer or laptop. Stress leads to building up tension in your shoulder muscles. You tend to slouch a little as you get anxious, it is part of your body’s response to stimuli. The slouching of shoulders cause tension in the muscles surrounding the neck as well.

This is one reason why stress management plays a significant role in getting rid of neck pain while sitting in the office. Stress could be managed by taking short breaks, taking a massage regularly, release work pressure by dealing with deadlines effectively and meditate away all the tensions. Neck pain is common among corporate employees. 

Regular stretching and exercise also help in reducing tension developed in the neck and shoulder muscles. Do not take a neck pain lightly; it could cause a permanent strain in the neck muscles. If the pain lasts longer, consult a doctor.

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Five Exercises for Asthma Patients

Asthma is a respiratory ailment which hampers your breathing and causes continuous sneezing, whooping, and coughing. Asthma has no cure. Attacks could trigger anywhere and anytime.

One of the common triggers for asthma is exercise. Many asthma patients find it difficult to breathe during fast-paced workouts. While exercise is a trigger, it is also important for asthma patients to concentrate on their fitness.

Doctors recommend exercising in a monitored environment and under proper guidance. Regular exercise helps to improve the functioning of the lungs, reduces breathing difficulties, and enhances life.Patients suffering from asthma should consult their doctor and find exercises which do not flare the Sign and Symptoms of Asthma.

Generally, people breathe through their nose during which the air is filtered before it goes into the lungs. While exercising, people breathe through their mouths. The air is not filtered, and chances of getting affected to asthma triggers increase. People with asthma have a problem with rigorous exercising as it may flare their Asthma Attack Symptoms.

Everything Health says, however, as much as exercises could increase the risk of asthma attacks, certain physical activities help in avoiding asthma attacks. Exercises like Yoga, Swimming, Walking, and Light Gym helps asthma patients to stay fit.

Exercises for Asthma

1. Swimming – One of the best exercises for asthma patients is swimming. It helps in strengthening muscles that help in breathing. It also improves lung functioning and heart rate without causing any side effects on asthma patients.Regular swimming could be one of the best forms of exercise for asthma patients. It helps especially kids to breathe in warm, moist air to keep away from asthma triggers.

2. Yoga – Yoga for asthma patients is an effective form of exercise. It has improved the health of patients suffering from mild to moderate asthma. There are various ‘asanas’ in Yoga, which help in improving breathing and relaxing your muscles.

Pranayam, Shavasana, Sukhasana are some yoga positions which help in improving breathing and strengthening lung muscles. Pranayam is a breathing technique which helps you to control your breathing and handle symptoms like sneezing, whooping and coughing.

3. Hiking – Short hikes and treks are a good form of exercise for asthma patients. With hiking, your lung muscles strengthen, and your control over breathing improves. You should start hiking short distances before taking on a long trek or trail.

Make sure you are not hiking in colder areas. The cold and dry air triggers asthma attacks. Hiking is also a good exercise for asthma patients who are older.

4. Walking – Walking for 2 to 5-kilometer every day keeps many diseases away. If you are suffering from severe asthma and cannot do a lot of physical activities, walking is the best exercise. It does not hamper your breathing in any way, and you can set your own pace according to your fitness level. Walking combined with a few breathing exercises is good for Health Care.

5. Biking – Biking is another form of exercise whose pace could be controlled. You could ride a cycle early in the morning for 2-3 kilometres at least. Biking is one of the comfort exercises wherein you do not do more than your stamina. It has proven to regulate breathing and strengthening lung muscles.

Useful tips for asthma patients

Before starting any exercise for asthma, you should consult your doctor. A doctor will help you manage your asthma and exercise regimen. Whenever you start exercising, make sure you warm up first. During your warm up, breathe from your nose.

Avoid breathing from your mouth to trigger an allergy. If the weather is cold, try to cover your face with a mask or a scarf. Cold air is also a trigger of asthma attacks.

Avoid going outdoors if the particulate matter count is high, which is usually observed during cold months. Also, avoid exercising when you are sick. After exercising, include yoga positions or breathing exercises to calm down.

Asthma is a disease with no cure. But that should not limit your daily routine. Exercising moderately is the key to control your breathing and staying fit. From all the exercises mentioned above, yoga for asthma is the best for patients suffering from moderate to severe asthma.

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Sleeping Problems: Know Sleep Apnea Causes and Treatment

It is a sleep disorder in which your breathing hampers. You tend to snore loudly and feel lazy even after proper sleep.

Obstructive Sleep Apnea– The most common type of sleep apnea, it causes when the throat muscles relax.

‌Central Sleep Apnea– The second common type of sleep apnea, it occurs when the brain fails to send signals that help control our breathing.

‌Complex Sleep Apnea– It is a complicated type which is caused by both obstructive and central sleep apnea. It is a rare type.

Sleep apnea develops over a period of time. There is Symptoms of Sleeping Disorder that helps in identifying the type of sleep apnea you are suffering from.

Symptoms of Sleep Apnea

The signs of sleep apnea are mostly similar to other sleep disorders. It is difficult to identify the type of sleep apnea due to overlapping symptoms.

Some common symptoms are listed below:

• Incessant snoring.
• Breathlessness during sleep.
• Stop breathing in sleep.
• Experiencing dry mouth.
• Headache.
• Insomnia.
• Lack of focus/concentration when awake.
• Irritation.
• If you are showing a few of the above symptoms, you should visit a doctor.

Causes of Sleep Apnea

Every type of sleep apnea is caused due to different reasons. They are both psychological and physiological in nature.

• Causes of Obstructive sleep apnea – This occurs when the muscles in the throat relax. The airway narrows and oxygen is cut-off. Because of this difficulty in sleeping, the brain wakes you up from your sleep. You wake up feeling choked and gasping. This repeats in a cycle. Excessive weight, narrow neck circumference, age, family history, genetically inherited narrow airway, and nasal congestion are some common triggers for obstructive sleep apnea.

• Causes of central sleep apnea – The main trigger for central sleep apnea is the inability of the brain to send signals to the muscles that control breathing. For a short span of time, you will lose control over your breathing and wake up feeling short of breath.  Central sleep apnea is observed more in middle-aged men than women. Heart disorders and blood pressure patients also experience central sleep apnea. Even a few medicines and painkillers may cause this sleep disorder.

Based on your symptoms, the doctor can do an initial sleep apnea diagnosis. For accurate identification, a few tests need to be done at your home or a sleep clinic. These tests monitor your breathing and sleep patterns for a night or two to accurately understand your sleep disorder.

Sleep Apnea Treatments

Usually, the treatment for mild cases of sleep apnea include the change in lifestyle, including Everything Health in your diet, quit alcohol and smoking, and adding exercise to your daily routine. Therapy is also a good option to get rid of sleep disorders.

If the above doesn’t help, you could try one of these treatment methods:

1. Continuous positive airway pressure (CPAP)

It is a mask that delivers air pressure through a machine. The air pressure helps in keeping the airway open and prevents sleep apnea. It is a common and reliable treatment for sleep apnea. Sometimes, it may be uncomfortable to use a mask while sleeping. But, practice makes it easy. 

There are types of masks, and you should try them all to figure out which suits you the best. In case the mask remains uncomfortable, get in touch with your doctor.

2. Surgery

It is an extreme choice of treatment for sleep apnea. The decision to do a surgery is taken only after trying other treatment options for a period of 2-3 months.

Surgery is done for people who have a problem with their jaw structure that is an obstruction to their breathing. If you opt for surgery, these are your following options:

• ‌Tissue surgery – Removal of tissue from your mouth and top of the throat, including tonsils, are a surgical treatment to sleep apnea. It stops any tissues to obstruct the throat. It is a good treatment option for obstructive sleep apnea.

• ‌Shrink the tissue – Using radio frequency, tissues could be shrunk. It is a small procedure which helps for mild apnea.

• ‌Jaw repositioning – The jaw structure could lead to obstruction in breathing, especially if it has an enlarged space behind the tongue.

• ‌Weight Loss– Obesity is one of the main causes of sleep apnea. Surgery to lose weight and extra fats from the body will definitely help in treating sleep apnea.

Sleep apnea is a sleep disorder which needs to be treated on time. It is a serious condition that leaves you tired during the day time. A treatment ensures you make the most of your day and have a good sleep in the night.

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Stages of Breast Cancer and Their Treatment

Breast cancer is cancer in which breast cells begin to grow without control. The growing number of cells together forms a tumor which can be felt as a lump or change in the shape of a breast. Breast cancer in human can begin in any area of the breast. In the human body, a breast is used for feeding baby in women, and it is made up of three parts: ducts, lobules, and connective tissues. All three and linked to each other the lobules work to produce milk, the ducts are the tubes which carry milk all the way to the nipple, and the connective tissue holds and surrounds everything together. Commonly breast cancer occurs in the lobules or ducts in a breast.

The most common types of breast cancer are-

• Invasive ductal carcinoma- In this cancer, cells generally grow in the outside area of the duct tubes later in other areas of the breast tissue. In invasive ductal carcinoma cells also metastasize or spread, to other areas of the body.

• Invasive lobular carcinoma- In lobular carcinoma cells spread only from the lobules to the tissues that are nearby.

There are some other less known types of breast cancer, like External medullary, Paget’ disease, mucinous, and inflammatory cancer.

Some of the common symptoms and signs of having breast cancer:

• A breast thickening or lump which feels and appears different from the other surrounding tissue.
• Changes to the color, texture of the skin in the breast area, like dimpling
• Change in the appearance, shape, size of the breast
• Scaling, peeling, flaking or crusting of the skin surrounding the breast skin or the nipple
• Pitting or redness of the skin near the breast, like an orange

Stages of Breast Cancer

Breast cancer in a breast starts from the innermost lining of the lobules or the ducts which produce and supply milk for breastfeeding. From there, those cancer cells multiply uncontrollably and spread to other areas of the body. In breast cancer, it is difficult to state one risk factor behind the cause as some Risk Factors of Breast Cancer can be because of influence, and others cannot be defined and modified.

Below are some of the risk factors:

• Age- As the age of a person increases the chances of having breast cancer also increases.

• Genetics- If anyone in the family has a history of breast cancer, the risk of breast cancer increases. In most cases, women who have the BRCA1 and 2 genes have more chances of having or developing breast cancer.

• Dense & thick breast tissue- Women with higher density and thick breast tissue are likely to have breast cancer.

• Alcohol consumption- Regular and excessive alcohol consumption plays a big role. According to researches, women who consume more than 5 drinks a day generally have a higher risk of breast cancer.

• Hormone changes and treatment- Intake of birth control pills and use of hormone replacement medication have a strong connection to breast cancer.

Breast Cancer Treatments Stages

Breast Cancer In Women is staged as per the tumor size and how much it is spread in other parts of the body. There are different staging categories of breast cancer.

Stage 0: Initial stage of breast cancer known as DCIS (ductal carcinoma in situ), in this cell are limited and are present in the duct and have not yet enter into the surrounding tissues.

Treatment- The treatment options for non-invasive tumors are different from the treatment approaches of invasive cancer. Generally, patients with stage 0 breast cancer are treated with radiation and hormone therapy depending upon the state.

Stage I: Just like stage 0 it is at the initial stage, the tumor in the breast is up to 1.5 cm, and it has not yet entered and affected lymph nodes.

Stage II: The size of the tumor is up to 2 cm and has slowly started to spread and affect lymph nodes.

Stage III: In this tumor crosses up to 5 cm, and it has spread all across the lymph nodes.

Treatment for stages I to III

Most people patients on stage I to III of breast cancer usually treated with surgeries, radiation, hormone, combination, or chemotherapy. In some cases, patients are either before or right after surgery are kept drug therapies.

Stage IV: This is the last stage of breast cancer as in this stage, it has extended to other organs of the body like the liver, lungs, or brain.

Treatment for IV:

Breast cancer treatment stage changes beyond stage III as spreads beyond breast in other parts and organs of the body. The treatment for stage IV includes systemic therapy followed by chemotherapy and radiotherapy.

Conclusion

Everything Health says an individual should routinely keep a check on the breast in order to save themselves from breast cancer. In case, the breast cancer is detected, a person should immediately consult a cancer specialist.

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5 Major Effects of Sedentary Lifestyle Are Slowly Killing You

A sedentary lifestyle is a way of living which involves no or little physical activity. An individual who is living a sedentary lifestyle is always lying down or sitting by occupying in no physical activity such as watching television, reading, playing video games, socializing, or using any electronic device for entertainment purposes.

Sedentary Lifestyle Diseases

Most health experts suggest walking 5 miles a day in order to reduce risks which are caused in the body by inactivity. A sedentary lifestyle is by each passing day is increasingly spreading in different nations despite having connections to a wide range of serious chronic health problems. According to the various World Health Organization (WHO) reports, about 65 to 80% of the people all around the globe do not participate in enough amount of physical movement/activity.

Sedentary lifestyle diseases increase by double the risk of Diabetes, cardiovascular diseases, obesity, colon cancer, osteoporosis, high blood pressure, lipid disorders, anxiety, and Depression.

Effects of Sedentary Lifestyle

• Lack of physical activity affects mood

People who don’t involve in physical activity generally experience mood swings. To turn off bad mood swings, it is important to involve in any physical activity like a walk. People who regularly participate in physical activity usually are full of positive emotions like excitement, interest, alertness, and enthusiasm in comparison to people those who are inactive.

• A lack of physical movement is bad for the brain

Regular physical activity is much-needed in order to boost the brain functioning, which especially proves to be helpful as a human being age. According to researches, it not just boosts; it also helps improve memory and increases creativity. In fact, people who regularly exercise have better thinking and adapting process.

• It can increase the chances of cancer

Some of the long-standing and continuing Effects of Sedentary lifestyle can majorly impact by ill-health. Excessive weight gain, serious moods swings, and loss of muscle and bone mass, a lack of proper physical activity or exercise has been connected to cancer according to the NCI (National Cancer Institute). One of the types of cancer which have been directly linked to physical activity is colon cancer.

As per the researches, the association between colon cancer and physical activity risk found out that individuals who are physically active had about 24% lower chances of colon cancer.

• Inactivity results in restless sleep

Getting good Natural Sleep Solutions becomes difficult for people who are physically inactive and sometimes becomes even harder at night. As per the National Sleep Foundation (NSF), restless sleep or no sleep is one of the major effects of a sedentary lifestyle. NSF suggests that a good average-intensity workout daily can help in maintaining the sleeping cycle.

• Inactivity leads to excessive weight gain

Sitting and lying in bed for a long period without regular workout leads to an increase in weight. Somewhere it also contributes to increases in the risk of diabetes and cardiovascular disease. The only way to avoid weight gain is by participating in high-level workouts.

The main effects of a sedentary way of living can hit anyone at any age of life. A few small changes in lifestyle will put an end to an unhealthy way of living.

Prevention of Sedentary Lifestyle

Modern technologies have certainly made lives easier, but somewhere modern advancements led to a sedentary lifestyle. An individual who sits or lay on the bed for longer than six hours regularly without participating in any physical activity has more risk having condition related to Everything Health. To change a sedentary lifestyle here are some common ways that can be done.

• More use of stairs- using at the place of lift will help increase physical activity in the body.

• Regular walk- A minimum of 30 minutes’ walk in a day is sufficient for maintaining healthy physic.

• Change in work set-up- replacing a standing work desk at the place of a sitting desk will be a game changer.

• Stand up breaks- working on a desk for long-period leads to inactivity, by making small stand up movements in every 20 minutes contributes to physical activity.

• Gardening Jobs- the work of gardening involves lots of physical efforts. By doing gardening on regular basis prevention of sedentary lifestyle can be done.

Conclusion

There are so many researches and studies that have linked this type of lifestyle to many health conditions. Some people do not try to meet the minimum body physical activity requirement and end up developing serious health conditions from spending all of their days being sedentary.

Some changes can reduce the chance of a sedentary lifestyle by maintaining enough amount of physical activity that they can participate in physical activity.

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