10 Tips for BRAIN HEALTH

10 Tips for BRAIN HEALTH

"There is a lot we can do to keep our brains healthy and potentially prevent or lessen the cognitive decline that often comes with aging," Daniel Perry, executive director of the nonprofit Alliance for Aging Research, said in a prepared statement. "We are encouraging people to take steps to improve brain health as part of their overall fitness regimen for the New Year."
The Alliance for Aging Research recommends these 10 steps for improving your brain health.

Exercise For the Heart - Some Useful Pointers to Help You Get Started

Exercise For the Heart - Some Useful Pointers to Help You Get Started


Exercise for the heart is vital for promoting circulation and strengthening heart function. Sedentary life is counterproductive to good circulation. Making it a habit to include moderate cardiovascular exercise in your regular routine will greatly help reduce heart problems.




Effective moderate exercise for the heart includes walking briskly, general calisthenics, sports such as table tennis and swimming with moderate effort, cycling at a moderate speed, as well as canoeing and rowing at a speed of about 2 to 4 miles per hour. As you can see, exercising for heart wellness doesn't necessarily mean that you have to rush to get the best gym membership, all you need to do is look for a physical activity that you enjoy doing. As you do more, you increase your fitness levels!

Here are some simple ways on how you can exercise by increasing your activity levels. Yes, I am talking about everyday activities that you can increase to enhance your heart fitness.

1. Opting for the stairs or walking up escalators to tone buttocks and legs.


2. Instead of driving, walk to the shops or on your way to work. If you did groceries, carry the bags home to give your arms a nice workout.


3. You can choose to get off the train or the bus earlier. This will give you the perfect opportunity to walk a bit.


4. Walk short miles or use the bicycle instead of using the car.


5. Make the most out of your lunch break. Opt to go for a stroll.

If it's not possible for you to do some cardiovascular exercises in 30 minutes straight, you can choose to divide the time into manageable chunks. For instance, you can take a 5-minute walk to the shops and back to your home or take a 10 minute walk to and from the bus stop to school or to your workplace.

You can also do some exercise for the heart while you do some household chores! Washing the windows, ironing clothes, doing the laundry, gardening and vaccuming also count as exercise. You can use the weekends as an opportunity to stay active. From busy shopping trips to country walks and health spas to leisure centers, there is a wide range of activities and venues that you can choose from.

Eye Problems and Eye Care Tips

Eye Problems and Eye Care Tips

For children, an eye exam before the age of six is always the best. Most of the school screenings are very good but there are times that some subtle problems are present that can become much larger issues in the event that they are missed. The window of opportunity to fix any of those problems is known to close around the age of eight or nine. In the event that everything is normal, then the exams are going to be every three to five years if that is acceptable.





Diabetic retinopathy is the diabetic eye disease that is most common and it is also the main underlying cause of blindness within adults in America. Your good vision is going to depend upon having a healthy retina. Even though diabetic retinopathy might not cause any changes to your vision immediately, over time the disease can develop into a worse condition and may cause you to lose your vision. Normally, this condition will affect both of the eyes.

Eye Care Tips: -

* While writing with the right hand, ensure light is on the left side so that the shadow does not fall on the writing material.
*Drink lots of water. This is indeed one of the effective eye care tips.
*If you have developed dirk circles under eyes then put slices of cucumber and potato to treat them.
* Soak Amla in water overnight. Strain it and use the water washing the eyes. It will provide a healthy comfort to the eyes.
* Use an umbrella or sunglasses to avoid prolonged exposure to sunlight.
* Soaking cotton in lukewarm milk and placing it on the eyes also gives a soothing relief to tired eyes.
*Give a break to your eyes every 20 minutes this will help improve your productivity too.
*Make it a practice to relax the eye muscles by closing it at fixed intervals daily. Close it and think something pleasant.
*Red, itch eyes can be treated by splashing water mixed with salt. It cures the eye infections.
* If the eye tends to be puffy, take a nap for a short span, it will help.
* Keep away from lamps that produce heat.

Natural Treatment for Eyes: -

Black Eyes: - Apply an ice pack or a cold compress for 15 minutes once each hour for 4 or 5 hours.
Droopy Eyelids: - For immediate, temporary relief, chill 2 teaspoons in ice water and place them over your closed eyelids. If weakened muscles are the cause, increase your dietary protein and add supplements of vitamin C, bioflavonoid, and vitamin E.
Dark Circles: - Dark circles are caused by lack of sleep, fatigue, genetics, poor circulation of blood, or illness. You can read preventive methods and Under Eye Remedies to get rid off dark circles.
Dry Eyes: - Inadequate nutrition or lack of humidity in desert-dry air or overheated rooms may instigate itching and burning not caused by allergy or eyestrain.

Reduce Body Heat Naturally: Home Remedy for Reducing Body Heat

Reduce Body Heat Naturally: Home Remedy for Reducing Body Heat


Body heat is the most common ailments endured by humans. It is the side-effect of the body’s normal metabolism. To create ATP, as energy sources are broken down and metabolized, some of the energy is lost as heat. Cells which need extra ATP produce extra heat. The most effective treatments to reduce body heat are household and natural ones. In this article there are home remedies for Reducing Body Heat.

In fighting off illness and infection, a high temperature is a part of the body’s natural way of supporting the immune system. If the body temperature becomes too high, it can become hazardous especially in children. Metabolic rate is reflected in body temperature. The lower the metabolic rate bigger the life span, and the higher the metabolic rate shorter the life span. In older children and adults, low grade fevers are generally not serious; they can be managed successfully at home. When the body temperature rises, blood is flooded through capillaries in the skin and when the temperature drop too low, blood is shunted away from the skin to prevent this heat loss. The person feels the need to put on more clothes, and begin to shiver. The increased body heat causes are lack of sleep, hypertension etc.
Home Remedies for Reducing Body Heat

Ingredients:

    * 4-5 count Kokum fruit
    * 1 Glass Warm water or as needed
    * 1/2 tsp Cumin seeds
    * 1/4 of an inch Ginger piece (optional)
    * Salt, A pinch
    * 1 tsp Honey / Jaggery

Method of preparation:

    * Take a bowl soak kokum fruit in 3/4cup of warm water along with cumin seeds overnight or atleast for 4-5 hours.
    * Then grind everything along with ginger and make it like a paste. Pass it through a sieve.
    * Take one tablespoon of this paste, along with jaggery/honey, salt and add water as needed.

Other remedies:

    * Soak Sabja seeds in water for sometime and add to milk with rose syrup. This is a good drink to cool down the system instantly. Sabja seeds are the best known substance that reduces body heat.
    * Kokum Juice is a health drink as it soaks up heat of the body and gives instant energy.
    * To treat body heat, two teaspoons of butter with a glass of warm milk is a good remedy.
    * Butter milk is good for reducing the body heat. It keeps the body cool and fresh. a teaspoon of salt for taste can be added.
    * Kokum Juice also gives relief from indigestion.
    * Excessive intake of hot spices, salt, oil fried foods, cheese, sour cream, fermented foods, coffee etc. must be avoided. These products will increase body heat.
    * Soak 8 to 10 almonds and 1 teaspoon rice overnight. Remove the outer skin and grind into a fine paste. Mix with some milk and add a pinch of turmeric powder and sugar candy to taste. Boil and drink.
    * Kokum Juice also mixed with yogurt and salt makes a perfect “natural antacid”.
    * To reduce body heat take a lot of vegetables, green leaves, fruits, salads and milk.
    * Kokum has refrigerant ingredients and serves as a natural neutralize to the heat.
    * Add 2 to 3 drops of almond oil to pomegranate juice and drink.
    * For keeping the body cool massage the body with herbal oil. It will also increase blood circulation well.
    * Reduction in gastric acidity, prevents muscosal damage, and is an anti-ulcer agent.
    * Musk melon is good for keeping the body cool. Include more grains, beans and starchy foods in diet. Musk melon juice with a spoon of sugar also can be had.
    * Foods that are astringent are good for reducing body heat. Vegetables are cooling and consuming of lots of vegetables and vegetable juices are very helpful in summer.
    * Consume more of starchy foods, grains and beans to decrease body heat.
    * Remove seeds from fresh amla fruits and grind the pulp into a fine paste. Tie it in a muslin cloth and squeeze out the juice. Take 2 teaspoons of this juice and mix it with 2 teaspoonfuls each honey and lime juice. Add 1 cup water and drink on an empty stomach every morning.
    * Two teaspoons of clarified butter in a glass of warm milk is a good remedy to treat aggravated body heat.
    * Drink abundance of liquids, coconut water, butter milk, fruit juices and at least 10 glasses of water daily.
    * Avoid alcoholic beverages and tea and coffee.
    * Barley is very good for cooling the body and kidneys. Barley can be eaten as salad or barley flour can be mixed with wheat flour for making bread.
    * Smoking should be completely avoided.
    * Eating a spoonful of fenugreek seeds daily will also help reduce the body heat.
    * Eat cucumber, water melon, karbooj fruits which has significant amount of water presence in it which in turn reduces the body heat.
    * Taking oil bath twice a week also brings down the body heat.
    * Doing pranayama postures of sheetari, sheetkari, sadanta will bring down the heat.
    * Poppy seeds are extremely good at reducing body heat. Consume a little amount of poppy seeds before sleeping helps to reduce body heat.
    * Eating B Complex tablets will help reduce body heat greatly.
    * Vegetarian foods must be consumed because consuming red meat can increase heat of the body.
    * Body heat can be reduced by intake of some pacifying tea concoctions such as Herbal tea, mint tea, fennel, coriander etc.

What are The Causes of Skin Cancer

What are The Causes of Skin Cancer

Ultraviolet (UV) light exposure, most commonly from sunlight, is overwhelmingly the most frequent cause of skin cancer.

Other important causes of skin cancer include the following:

    * Use of tanning booths

    * Immunosuppression-impairment of the immune system, which protects the body from foreign entities, such as germs or substances that cause an allergic reaction. This may occur as a consequence of some diseases or can be due to medications prescribed to combat autoimmune diseases or prevent organ transplant rejection.

    * Exposure to unusually high levels of x-rays

    * Contact with certain chemicals-arsenic (miners, sheep shearers, and farmers), hydrocarbons in tar, oils, and soot (may cause squamous cell carcinoma)

The following people are at the greatest risk:

    * People with fair skin, especially types that freckle, sunburn easily, or become painful in the sun

    * People with light (blond or red) hair and blue or green eyes

    * Those with certain genetic disorders that deplete skin pigment such as albinism, xeroderma pigmentosum

    * People who have already been treated for skin cancer

    * People with numerous moles, unusual moles, or large moles that were present at birth

    * People with close family members who have developed skin cancer

    * People who had at least one severe sunburn early in life

Basal cell carcinomas and squamous cell carcinomas are more common in older people. Melanomas are more common in younger people. For example, melanoma is the most common cancer in people 25-29 years of age.

Getting Insulin Pump for Diabetes Treatment

Getting Insulin Pump for Diabetes Treatment

 Diabetes treatment – insulin pump

Insulin pumps are mostly used by people with Diabetes Type 1. However, more and more people with Type 2 are starting to use them.

Users say that the pump allows them to get the treatment to adapt to them, instead of the other way round as is the case with insulin injections.



An Insulin Pump really can help you maintain your blood glucose levels with specific parameters.

Delivers short acting insulin all day and night

The pump delivers short (rapid) acting insulin, around the clock, through a catheter placed under your skin. It separates your insulin dosage into the basal rate and the bolus dose.

Basal insulin

This is your normal level of blood insulin when you have not eaten or when you are asleep. Basal insulin is delivered constantly throughout the day and night. It is possible to set the pump so that amounts vary, depending on what time of day and night it is.

Bolus (extra)

When you eat your blood will need more insulin. You press buttons on the insulin pump which will give you a bolus – additional insulin. The bolus covers your increased insulin requirement because you have consumed carbohydrate.

If your blood glucose is too high you can take a bolus to bring it back down again.

Where do you have (wear) it?

Most people simply attach the pump to their belt or waistband using a clip or case. You can also keep it in your pocket.

If you are wearing a dress you could attach it to your arm or leg under your clothes.

When sleeping many people place the pump next to them on the bed, place it under the pillow or attach it to their clothing.

Pump manufacturers say the pump is very rugged and will withstand being dropped on the floor or the occasional soaking. However, you should try to avoid that from happening.

Advantages of an insulin pump

    * No more injections

    * The pump is more accurate

    * They improve A1C

    * Blood glucose levels fluctuate less badly

    * Easier diabetes management

    * More leeway on your eating times

    * More leeway on what you eat

    * You can exercise without eating loads of carbs

Useful Methods of Diabetes Cure and Treatment

Useful Methods of Diabetes Cure and Treatment
Treatment for Diabetes

In this article we are going to discuss about the proper way on implementing treatment for diabetes. Though there are more diabetes types, in this article we will only cover treatment of diabetes type 1 and type 2. This is due to the reason that those two are the most common found diabetes types in our society. Let’s get into more details on this subject.

Treatment for Type 1 diabetes – The body of people having Type 1 diabetes is unable to produce the right amount of insulin that the body needs. People having Type 1 diabetes will need to take insulin injections everyday.

Sometimes insulin will be available in certain forms that can be inhaled and they will not have to be injected. The insulin will have to be taken everyday.

There are different varieties of insulin that are used to treat people having Type 1 diabetes. The kind of insulin that is required will depend on how much time is required for the insulin to work inside the body. Using certain types of insulin can also cause some side effects.

People having Type 1 diabetes will have to keep checking their blood sugar levels many times during the day. They will have to inject insulin in the body using a syringe, pump or a pen.

They should also follow a strict diet chart that will help in maintaining the blood sugar levels in the body. The timing of each meal is also important. If any meal is skipped or even taken later than the normal time, it will cause the blood sugar levels to drop.

The blood sugar levels will also drop if he eats too little or does too much exercise or has even taken more insulin than is required. He might feel giddy, start sweating or even feel sleepy. He can drink some fresh fruit juice or have some dry fruits or any other food that is rich in glucose in order to bring his blood sugar levels back to normal.

Treatment for Type 2 diabetes – Type 2 diabetes normally occurs in people who have a sedentary lifestyle which consist of no exercise and a very irregular diet pattern. The first step in treating diabetes is following a proper diet chart along with regular exercise.

This will help in keeping the blood sugar levels stable up to a certain extent. But this alone will not be enough. Certain medicines will have to be taken orally to maintain the blood sugar levels normally. Sometimes a combination of drugs will be required. These drug combinations will sometimes be available in the form of a single tablet. Some people have to take oral medication as well as insulin injections in order to keep the blood sugar levels stable.

Every person having type 2 diabetes will have a different combination of medicines that have been prescribed by the doctor. Many people will have to take medicines as well as insulin injections to keep their diabetes under control while some just need to control their diet properly and also follow a rigorous exercise routine. But anyone having diabetes should make sure that they check their blood sugar levels everyday. They should take special care of their eating habits.

How to Get Rid of Pimples on Oily Skin

How to Get Rid of Pimples on Oily Skin

An oily face is a matter of concern not only for teenagers and young adults, but also for those people who are in the pre-menopausal phase of their life.

Oily skin and its related consequences such as acne and pimples can be quite embarrassing for the affected person and the ugly scars and blemishes on the skin can even lower the person’s self-esteem.

The sebaceous glands are over active. Skin that feels great when you take off for work in the morning but feels greasy by lunch; these are all too familiar scenarios for those of us with oily skin.

As your skin is oily, which is more prone to pimples, treatment for both pimples and oily skin should be done simultaneously for best results.


Eat Fewer Oily Foods

Your skin already is producing an abundance of oils, so it is best to avoid fats, fried foods and anything that will make your already sensitive skin more prone to flare ups.

Drink More Water

Water assists your body in flushing out toxins from your system, and well hydrated skin is healthy skin. Drinking more water and few glasses of soda, coffee, and alcohol has many health benefits for the rest of your body too.

Mint Masks

Try wearing a mask of crushed fresh mint leaves. Mint contains menthol which is a natural pain reliever. Crush the mint leaves into a thick paste and spread evenly over the skin. Leave on for ten minutes and then rinse with cool water. The menthol in the mask will also work to relieve the inflammation around the acne making the appearance less noticeable.

Lemon and Rosewater Astringent

Mix equal parts of rosewater and lemon juice to make an astringent solution. Astringents, while they sting a bit when applied, tend to dry the excess oils on the surface of the skin and help to heal pimples. Leave the mixture on your face for 15-30 minutes and then rinse with cool water. Lemon juice is a natural acid, so be careful to keep this mixture away from your eyes.

Cucumber and Oatmeal Masks

Cucumber and oatmeal masks tend to have a soothing natural exfoliating property that helps to gently cleanse the pores and lift excess oils off the surface of the skin. To make the mask, puree ¼ of a cucumber and set aside. Prepare one serving of oatmeal as directed and mix in 3 Tablespoons of honey. Mix in the cucumber and set aside to cool. Wash your face with mild soap and pat dry. When the mixture is cool, apply evenly to your face and allow it to sit on your face for 20 minutes. Rinse with cool water and pat dry.

Orange Peels and Water

A paste of crushed orange peels mixed along with water can be applied to your oily face and can be rinsed off with luke warm water after 20 to 30 minutes for effective pimples treatment.

Homemade Beauty Tips for Glowing Skin

Homemade Beauty Tips for Glowing Skin

 As you feel your skin or your partner touches your skin you want it to feel smooth, silky and also you want to have healthy skin.

Especially in the summer time when you are heading to the beach, you want to have beautiful touch me looking skin.

Many of the ladies and most of the men these days are all crying out to get soft skin. But the big question is how we get the skin.

Is your skin rough and not soft to touch? Follow a few simple steps and you could be on your way to baby soft skin in no time!

Homemade Tips for Glowing Skin

   1. Mash a banana with milk and apply on face and leave it for 20 minutes. Wash it with cold water.
   2. Apply honey on your face and neck for 20 minutes. Wash it with cold water. Your skin will glow and become soft and smooth.
   3. Mix egg white with honey and apply on the face for 20 minutes. Wash it with cold water.
   4. Make a paste of one teaspoon of walnut powder, honey and lemon juice. Scrub your face with this paste and leave it for 20 minutes. Wash it with cold water.
   5. Rub a piece of papaya on your face and neck for 15 minutes.
   6. Make a paste by mixing 2 tablespoon turmeric (haldi) powder in orange juice. Scrub it on your face and neck and leave it for 20 minutes. Wash it with cold water.
   7. Make a paste by mixing mashed banana, honey, lemon juice and margarine. Apply on face for overnight. Smear on hands and feet, and wash off in the morning (wear gloves in hands and socks in feet).
   8. Boil cabbage in water. Wash your face with this water.
   9. Powder mango peels and mix 1 teaspoon milk powder and rub on face, neck, and hands. Wash it off after 15 minutes.
  10. Mix one cup of sugar with 1 tablespoon fresh lemon / lime juice. While taking bath, lather your body and face heavily with a soft soap like Dove. Scrub the whole body and face with the sugar mixture on the lather.
  11. After a shower apply Vaseline over your entire body. Shower again after one hour. Repeat twice a month.
  12. Mix corn (polenta) flour with egg white and apply on your face. When your face is dried completely in about 1/2 an hour, put your fingers in warm water and massage your face. Repeat daily for 10-15 days.

Advice

Do not expose yourself to sun for more than 30 minutes without sunscreen. No Sun Bathing Please!

Exercises for Kids at Home: Tips and Ideas

Exercises for Kids at Home: Tips and Ideas

Kids are the most energetic of them all. Or so was the case until recently. With the advancements of digital technology and all those different variety of video gaming consoles available, children are drawn strongly towards these life like formats of gaming and thus these video games keeps them glued to their computer screens or any monitor that they use for the game. Gone are the days when kids used to stay outdoors all day long and explore every nook and corner of the surroundings with games that involved group activities running around hiding and seeking to name a few. These days’ children are wooed into television and the internet where there is no dearth to the games that can be played and these games generally take an hour to complete. What is worse is that even after they complete the children get so addicted to them that they play them over and over again.


Such a lethargic lifestyle that characterizes sitting for hours in front of the video game and eating junk and unhealthy foods while doing so leads to obesity in children. Kids in the developed nations are facing  excessive-weight problems thus leading to the augmentation of lifestyle diseases in this raw age. This is not just true for the filthy rich but also true for the families belonging to the middle-class. As concerned parents it is our duty to keep our children’s health in check and make sure that they are not only eating right but also gaining a good overall body exercise. It is an alarming situation and must have a fast approach towards making necessary amendments for a healthier future for your children. Kids can enjoy exercises at home without any expensive exercise equipment.

You do not need a personal trainer for your kids since it is not rocket science. In fact it is tougher for a trainer than you to make your kid exercise since kids tend to want entertainment in whatever they do. Exercising with trainers might bring results but it sure would not be seen as something that is fun to do. It is only you who understands your child and with some of the handy tips that I am going to talk about you can make sure that your kids are having fun while simultaneously exercising their body.

    * Choose the right place at home which is both spacious and probably outdoors since open space ambiance adds that extra energy in you.
    * Dance is a good form of toning your body which is both fun and highly effective. There are many children who love to dance and if you have got their favorite music you could fabricate certain steps that involve movement of the whole body and teach them to your kids.
    * Allot a time aside for exercise according to your kid’s convenience since it would be no fun if you ask him/her to exercise when his favorite cartoon is telecasted on television.
    * You may choose certain exercising clothes in your kid’s favorite color or take them for its shopping and let them choose what they want. They would love to exercise just so that they get to wear their favorite exercise outfit.
    * Include music even for other exercises if not for dance.
    * You could interest your kids in yoga
    * You could also include funny exercises in between that would entertain them.
    * You could check out the websites for some superhero moves and turn them into exercises and name them after the superhero that would very well appeal your little ones.
    * Include exercises that could well serve as a sport and have a score that gets the kids into a competing mode while not realizing that he is working out his body for his betterment.

Reduce Stress with Natural Homemade Beauty Recipes

Reduce Stress with Natural Homemade Beauty Recipes

Natural Homemade Beauty Recipes

Reducing stress leads to a healthier and happier life. Left untreated, stress can be very unsafe to your physical and mental wellbeing. Reducing stress with natural products can give you a very powerful alternative to medication. Additionally, the natural products will be less expensive than traditional medicines.

During times of increased stress, our body’s nutrients are used more rapidly to meet these needs so we require increased amounts of many of these nutrients. The antioxidant vitamins A, E and C, the B vitamins and the mineral zinc, selenium, calcium, magnesium, iron, potassium, sulfur and molybdenum are some of the nutrients that are commonly depleted by stress.

Walking and Physical Activity

Regular exercise and physical activity (dancing, gardening, cycling, swimming, weight-lifting, etc.) strengthens your immune system, cardiovascular system, heart, muscles and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention and Cognitive performance, and lowers cholesterol, blood pressure, cortisol and other stress hormones. Three 10-minute workout sessions during the day are just as effective as one 30-minute workout, and a lot easier to fit into a busy schedule.

Yoga and Stretching

The slow movements and controlled postures of yoga improves muscle strength, flexibility, range of motion, balance, breathing, blood circulation and promotes mental focus, clarity and calmness. Stretching also reduces mental and physical stress, tension and anxiety, promotes good sleep, lowers blood pressure and slows down your heart rate.

Hand Hygiene

The most effective measure in preventing the spread of micro organisms that cause infections is good hand hygiene. Washing your hands with soap and water as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. In case you cannot wash with soap and water when you are away from home, carry some alcohol-based hand wipes with you to control microbial exposure and transmission.

Laughter and Humor

There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits your immune system by increasing the number and activity of Natural Killer T-cells. These cells act as the first line of defense against viral attacks and damaged cells. Find the humor in things and engage in activities that make you laugh to increase your immune function and disease resistance.

High Nutrient Diet

Eat foods rich in Antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune disorders. Foliate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homo-cysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells.

Excellent food sources for these nutrients are as follows. Antioxidants – pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil. Omega-3 Fatty Acids – ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds. Folate- dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, brussels sprouts, beets and okra.

Music

Listening to your favorite music is a great method of reducing stress and relieving anxiety. Your individual preference in music determines which types of soothing sounds will best reduce your tension, blood pressure, and promote feelings of tranquility. Pay attention to how you feel when you hear a particular song or genre of music, and keep listening to the ones that produce a relaxing effect.

Sleep

Getting enough sound sleep has a profound impact on your stress levels, immune function and disease resistance. A chronic lack of sleep can leave you feeling sluggish, irritable, forgetful, accident-prone, and have difficulty concentrating or coping with life’s daily aggravations. Long-term sleep loss can also result in heart disease, stroke, hypertension, depression, and anxiety. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Strive to get 7-8 hours of sleep each night. Remember rest and relaxation go hand in hand.

Positive Thinking

Optimism can counteract the negative impact stress, tension and anxiety has on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life throws your way and looking at the bright side of things enhances your ability to effectively manage stress.

Tea

Regularly drinking tea throughout the day can help strengthen your immune system and your body’s ability to fight off germs and infections. Both green and black teas contain a beneficial amino acid called L- theanine, which can increase the infection fighting capacity of gamma delta T cells. L-theanine also promotes a sense of relaxation, calmness and well-being by influencing the release and concentration of neurotransmitters (like dopamine, serotonin and GABA) in the brain.

Hydrotherapy

Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes a good night’s sleep. Add some soothing music, soft lighting and naturally scented bath salts or bubble bath/bath foam to create an inexpensive and convenient spa experience in the privacy of your own home.

Heart Muscles Work

Heart Muscles Work

Our body is like a machine. It is more wonderful than the man made machines. If it is provided enough fuel it continues to work for hundred years. Human body is the only machine, which repairs itself whenever there is some trouble. We know the miracle of the almighty when we observe each organ of the body and its way of functioning.
Tiny heart, tremendous work:
Heart is the most important organ of our body. Each one's heart is of the size of his fist. The way the heart muscles work is wonderful to observe. Heart beats 72 times per minute and pumps 90 to 100 milliliters of blood. It pumps 10 thousand liters of blood in 24 hours. The motor pump that draws water fails if it works for four hours continuously. After two years its parts are worn out. But the muscles of heart do not get heated even if it works for hundred years and do not wear out. If fresh air and proper food are supplied it goes on working on its own without our intervention. It regulates its work according to the needs of the body. Whenever some organs suffer from diseases heart labors more puts to repair them. If you do not have proper exercise and eat excessive fats your heart suffers. We have to get it repaired by spending money. It revolts when we obstruct its routine. Then we have to rush to the doctors seeking repair. We know that our body stops functioning if heart stops to work. Still we neglect!

Lungs:
After the heart both the lungs are important organs. They supply oxygen to the body. Lungs contract and expand 18 times a minute and pumps in half a liter air. That is 26,000 times a day. Lungs adjust themselves according to the needs of the body and supply oxygen. Our life span depends upon the air we breathe. Cleaner is the air we breathe; the more will be the purity of blood that is purified by lungs. It will have more percentage of oxygen. Lungs are affected if there is dust and bacteria in the air we breathe. To prevent dust particles and virus from entering into the body we have hair and mucus membrane in nose (attracts the dust which skips hair and enters inside) and two glands to fight out virus. Thus God made perfect arrangement to protect our lungs. Air filters in our vehicles clean the air and prevent pollutants. They are to be replaced in about a year for better performance of the vehicle. Our lungs keep purifying the air and purge out pollutants as long as we live.

We cannot suppress our desires. We yield to tasty food sometimes causing cold and phlegm. To protect lungs from them occur sneezes and cough. When sneeze and cough start purging out cold and phlegm, we resort to medicines to put them under control. With that the opportunity to clean up the lungs is lost and lungs get infected. In addition to this obesity puts additional burden on lungs. The thoracic diseases like tuberculosis do not affect people who live in clean environs and in the midst of green trees.

Refrigerated food causes cold and phlegm. Cigars, cigarettes and snuff do great harm to lungs. Practicing Pranayama morning and evening concentrating your mind on breathing would help lungs immensely. With this, mind becomes peaceful that in turn leads to continuous good health.

Kidneys:
The two kidneys in man's body filter everyday 180 liters of water. They purge out waste material through urine and clean the blood to protect our health. If we protect the kidneys they work relentlessly through out the life span. By filtering 180 liters of water the kidneys supply material that are useful to the body through blood and send out urea, minerals, salts etc., which are not useful to the body, through urine. Kidneys can be compared to candles in the water filters. Candles filter water and prevent pollutants. They have to be replaced every year. Since kidneys are God's gift they do not get damaged unless we ourselves damage them. Bad habits like consumption of alcohol, excessive consumption of salt, less intake of water, consumption of non-vegetarian food, over eating etc cause damage to kidneys. Then we have to buy others kidneys by spending big money. Isn't it true that kidneys of animals are not damaged though they take food, which contains dust and dirt? Though man takes sterilized and filtered water, consumes cleaned and cooked food he suffers from stones in the kidneys and the damaged kidneys. What is the reason for all this?

Perhaps no creature on the earth burdens it's own organs as man does with all his intelligence. It is because man eats unnecessary food for the sake of taste and doesn't take the necessary water in the required quantity. The health of the kidneys depends on the quantity of water we take. If we protect these wonderful and vital organs we will be protected from diseases and sickness.

Liver:
Liver is the largest organ in the body. It weighs between three and four pounds. It produces bile, which helps digestion. It is not only the largest organ but turns out more work than any other organ. This is the only organ that has the capacity to protect other organs from infections. The food and medicines reach liver after digestion; in turn it sends them to all the parts that are in need and to tissues. Liver stores some blood and supplies it to different organs when they need in emergency. It is the liver, which has to destroy the toxic elements in the food we take and the bacteria produced in the body. If the liver is strong we will be healthy and self-confidant. We ourselves are weakening the liver that protects us relentlessly with our undesirable habits. We overburden the liver with verities of food and fats like oils, clarified butter, sweets, liquor etc. Liver gets damaged very early if excretion is not regular. If you take food late in the evening and sleep immediately, if you take food at irregular times, use powerful medicines, indulge in smoking, consume non-vegetarian food and intoxicants liver gets damaged very early.

If liver does not work properly the food that we eat cannot give strength to the body. It leads to fever, gastric disease, jaundice etc. Disease caused to liver is cured automatically if we observe fasting while taking only liquids. If we wish to keep the liver healthy we should take natural food to lessen the burden on liver and to provide rest to it. If we protect the liver it protects us. There is no exaggeration if we say the liver cleans the internal body as a shower cleans the external body.

Muscles, blood vessels:
These organs carry blood from heart to various parts of the body and vice versa. Blood vessels are of two kinds namely arteries and veins; arteries transport purified blood from the heart to various parts of the body and veins transport polluted blood from different parts of the body to heart. They are divided into many branches and crisscross the whole body. They have not only elasticity but also can join together again when they are broken. If one blood vessel does not work for any reason form many more blood vessels.

Is it believable that blood vessels in a human body are as long 60,000 miles? They work continuously all the 24 hours and maintain our health throughout our lifespan provided if we are cooperative. If flow of blood is blocked we experience pain, develop cramps or lose sensation in that part of the body. Excessive intake of salt and fat, less consumption of fiber and water make blood vessels become hard and block the blood flow.

If we do not want such inconvenience and want to be healthy we should avoid food that damages blood vessels. Then they can work efficiently for full hundred years.

Muscles are also of two types 1. Voluntary muscles — which work on the orders of the brain. These muscles cause all the movements of the body. 2. Involuntary muscles — which work without the intervention of brain. The muscles of organs like heart, stomach, and brain etc work on their own even while we sleep. As long as we do not harm blood vessels and muscles they perform their duty. If we give proper food and exercise to the body they work for a long time without any problem.

Bones:
Bones give shape, strength and movement to the body. They bear the body weight and protect it. Skull is designed in a way the inner part of the head is not damaged even if injured. Similarly bones protect heart and lungs. Spine helps to keep the body erect and move from one side to the other. There are several other small and large bones in our body.

Bones become strong and powerful depending on the physical labor we put in. Grinders and food processors wear out as we use them. But bones not only withstand wear and tear but become strong and powerful as we go on putting in physical labor. Even if bones are broken accidentally they have the capacity to rejoin.

Bridges constructed spending millions of dollars collapse over the time. But bones bear the body weight for 100 years and keep going. God has given us bones, which do not wear out. They grow with the food we eat. Bones are damaged when there is discrepancy in food habits. Even rocks wear out when ants crawl on it. But our God given teeth do neither wear out nor break even when we chew and bite all sorts of hard things.

Skin:
Skin is a wonderful structure, which covers the entire body and protects the inner parts of the body. It pushes out the pollutants from the body in the form of sweat. Skin has sensation. It adjusts itself to cold, warmth etc., which occur in the climate. It gives the body complexion, shape and makes the body attractive. It does not dry up in Sun, does not soak in rain, doesn't become elastic as rubber, does not contract as wood, does not lose its color and sticks itself automatically whenever it breaks. It has pores but they do not leak. Skin has got the inherent quality to become cool in the hot Sun and become warm in cold conditions. It works as a shield to the body. If we cannot keep it in good shape it is our fault.

Shape:
Millions and millions of people take birth on the earth and they do not have similar shape, tone and minds. This is a mystery to the mankind.

Speech:
We are fortunate enough to be able to speak, express our happiness and suffering unlike the rest of the 8.4 millions of creatures in this creation.

Top 10 Foods for Healthy Hair

Top 10 Foods for Healthy Hair

Food No. 1: Salmon or one/two tablespoons of ground flax seed, both loaded with omega-3 fatty acid, needed to support scalp health.

Food No. 2: Dark Green Vegetables are high in iron and calcium.

Food No. 3: Beans provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin.

Food No. 4: Nuts, especially Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp.

Food No. 5: Poultry has high quality protein they provide will help give you the healthy hair you crave.

Food No. 6: Eggs are high in protein and also contain biotin and vitamin B-12, which are important beauty nutrients.

Food No. 7: Whole Grains have a healthy dose of zinc, iron, and B vitamins.

Food No. 8: Oysters are high in zinc -- a powerful antioxidant.

Food No. 9: Low-Fat Dairy Products are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

Food No. 10: Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

Exercises to relieve Back Pain

Exercises to relieve Back Pain

1. General treatment:
To provide more flexibility to your back muscles is the main purpose of lower back exercises. Its not only strengthens them, but also provide more support. Generally, people consider doing crunches and sitting ups to get rid of their pain. No doubt, they prove more effective but you really need some more exercise to get rid of it permanently.

2. Hip Flexor:
Just stand straight and lift one of your legs and bend your knee as it will position your foot upwards. Now remain in this position for at least two seconds. This exercise can be very helpful to relax your lower back muscles found above and near the hip. While doing this exercise you must breath heavily and you will feel a stretch on the front and back of your thigh.

3. Bridge:
For this simple exercise, all you need is a small bench at which you place your feet and lift your pelvis upwards. This exercise proves very helpful not only to release stress from your lower muscles but also to strengthen your hamstring

4. Crunches:
If you want to get rid of back pain instantly, basic crunches may prove helpful too. Just lie down on the floor facing upward and make a small pyramid with bending keens. Now keep both your arms under your head before starting the crunch, then bend upwards and touch your head with knees. Crunch will become more effective if you try to use your body weight to lift.
Though these four exercises can be very handy to get rid of back pain, before trying them you must consult your doctor and know the real cause of your back pain before thinking about any cure

Natural Beauty Skin Care Tips

Natural Beauty Skin Care Tips

Not everyone wants a complete makeover as some like to preserve a more natural appearance. Let's face it, many men are attracted to the low-maintenance, "girl-next-door" look and accomplishing that can be just as challenging as looking model-perfect.

So, how do you achieve a desirable look without the heavy use of cosmetics and makeup? Our natural beauty tips and advice will help you do just that, and put you on the path to a beautiful, unaffected, you.


Practice a Healthy Lifestyle

Natural beauty is akin to an overall healthy appearance. Start with a better lifestyle. Your own attitudes and daily life reflects in how you look to others. Take care of your body and it will take care of you.

Eat a proper, well-balanced diet. Food that's good for your body helps your internal organs function properly and shows on the outside as well. The trick is to read the labels carefully and eat healthy foods with minimal preservatives. Good nutrition is key to your outward appearance and longevity.

The best skin in the world will not overcome a flabby body. Get in good physical shape if you've been slacking off. Set some reasonable fitness goals to get your body fit and trim. Begin with short-term goals and set new ones once they're achieved. Smile


Skin Care Tips


Water plays a crucial role. For radiant skin, drink plenty of water to keep it hydrated and supple. Seal in water externally after a shower by applying lotion to damp skin.

Look for all-natural, organic and herbal recipes for basic skin problems. Whether it's dry skin or blemishes, you can target the areas that need it most, foregoing chemicals that can be irritating to your skin.

As you age, you'll hit some bumps along the way. Care for your skin as you do your most prized possession and you'll see the benefits quickly, as well as years from now.

Don't want leathery skin? Lessen the appearance of fine lines and wrinkles by reducing exposure to the sun's dangerous rays.

When enjoying outdoor activities, apply a sunscreen with SPF of at least 15 and re-applying when necessary.
Wearing Makeup, Naturally
If you wish to wear makeup, utilize only the best cosmetics brushes and beauty tools to enhance your finest features and cover flaws.

This allows you to apply only the amount that is needed while blending in any excess color.

Apply a tinted moisturizer or sheer foundation with a damp sponge. Either one will allow your natural skin tone to show through while covering minor imperfections.

Creme or liquid blush blends more naturally than powder. Apply to the apple of your cheeks, outwards, into your hairline to prevent makeup lines.

Don't want to overdo your eyes? You can now enhance your own eyelashes without adding clumps or colors. New, clear mascara is available to separate your lashes and give them luster and shine. Razz




Reduce Stress


Stress is an unfortunate fact in today's fast-paced lifestyle and often reflects in your skin and eyes. Make it routine to relax and pamper yourself, daily if possible. This will give you time to slow down and plan the following day.

Become aware of the facial expressions you often make when stressed-out.

If you raise your eyebrows often, you could very well end up with permanent wrinkles on your forehead. If you squint because you don't understand something, lines between your brows may become evident.

Don't expect to live without facial expressions, they're part of you. What you can do is be aware of those expressions you make when nobody is looking. Replace those with something else, such as fidgeting and ease up on your face.

Hair Loss - Tips To Prevent

Hair Loss - Tips To Prevent

While Androgenic Alopecia is the number one reason why individuals experience hair loss, it is not the only one. Medical conditions such as hypothyroidism, ringworm and fungal infections can cause hair loss. Certain medications such as blood thinners, gout medication, birth control pills and too much vitamin A can cause sudden or abnormal hair loss as can following a crash diet, sudden hormonal changes, chemotherapy and radiation. If you are taking prescription medications, talk to your doctor and find out if your medication is contributing to your hair loss.

At any given time 10% of our hair is in what is called a "resting phase" and after 2-3 months resting, hair falls out and new hair grows in its place. Some people, however, experience more hair loss than is normal.

Over here are some excellent resources on how to prevent further hair loss:

Avoid mega-doses of vitamin A. Too much vitamin A can cause your hair to fall out.

Exercise, do yoga, meditate or find some other practice that will help to reduce your anxiety and stress levels. If you wear pigtails, cornrows, use a curling iron, hair dryer or hot rollers, try changing your hair style to one that puts less pressure and stress on your hair and scalp.

If hot oil treatments or chemicals such as those used in permanents are causing inflammation to the scalp, discontinue their use, or reduce the number of times you are using them.

Use gentle shampoos and conditioners to avoid any unnecessary damage to your hair.

In men, herbs such as saw palmetto and licorice root help block the formation of DHT. The same holds true for supplementation with zinc. As an added benefit, studies show that these supplements can also help prevent prostate enlargement.

Massage your scalp with rosemary oil in an olive oil base. Both rosemary oil and massaging the scalp can stimulate the circulation in the scalp and promote hair growth. Again, if you are experiencing hair loss, check with your doctor to ensure that a more serious disorder isn't the cause.

How is diabetes diagnosed?

How is diabetes diagnosed?

The fasting blood glucose (sugar) test is the preferred way to diagnose diabetes. It is easy to perform and convenient. After the person has fasted overnight (at least 8 hours), a single sample of blood is drawn and sent to the laboratory for analysis.

This can also be done accurately in a doctor's office using a glucose meter.

* Normal fasting plasma glucose levels are less than 100 milligrams per deciliter (mg/dl).
* Fasting plasma glucose levels of more than 126 mg/dl on two or more tests on different days indicate diabetes.
* A random blood glucose test can also be used to diagnose diabetes. A blood glucose level of 200 mg/dl or higher indicates diabetes.

When fasting blood glucose stays above 100mg/dl, but in the range of 100-126mg/dl, this is known as impaired fasting glucose (IFG). While patients with IFG do not have the diagnosis of diabetes, this condition carries with it its own risks and concerns, and is addressed elsewhere.

The oral glucose tolerance test

Though not routinely used anymore, the oral glucose tolerance test (OGTT) is a gold standard for making the diagnosis of type 2 diabetes. It is still commonly used for diagnosing gestational diabetes and in conditions of pre-diabetes, such as polycystic ovary syndrome. With an oral glucose tolerance test, the person fasts overnight (at least eight but not more than 16 hours). Then first, the fasting plasma glucose is tested. After this test, the person receives 75 grams of glucose (100 grams for pregnant women). There are several methods employed by obstetricians to do this test, but the one described here is standard. Usually, the glucose is in a sweet-tasting liquid that the person drinks. Blood samples are taken at specific intervals to measure the blood glucose.

For the test to give reliable results:

# the person must be in good health (not have any other illnesses, not even a cold).
# the person should be normally active (not lying down, for example, as an inpatient in a hospital), and
# the person should not be taking medicines that could affect the blood glucose.
# For three days before the test, the person should have eaten a diet high in carbohydrates (200-300 grams per day).
# The morning of the test, the person should not smoke or drink coffee.

The classic oral glucose tolerance test measures blood glucose levels five times over a period of three hours. Some physicians simply get a baseline blood sample followed by a sample two hours after drinking the glucose solution. In a person without diabetes, the glucose levels rise and then fall quickly. In someone with diabetes, glucose levels rise higher than normal and fail to come back down as fast.

People with glucose levels between normal and diabetic have impaired glucose tolerance (IGT). People with impaired glucose tolerance do not have diabetes, but are at high risk for progressing to diabetes. Each year, 1%-5% of people whose test results show impaired glucose tolerance actually eventually develop diabetes. Weight loss and exercise may help people with impaired glucose tolerance return their glucose levels to normal. In addition, some physicians advocate the use of medications, such as metformin (Glucophage), to help prevent/delay the onset of overt diabetes.

Recent studies have shown that impaired glucose tolerance itself may be a risk factor for the development of heart disease. In the medical community, most physicians are now understanding that impaired glucose tolerance is nor simply a precursor of diabetes, but is its own clinical disease entity that requires treatment and monitoring.

Evaluating the results of the oral glucose tolerance test

* Normal response: A person is said to have a normal response when the 2-hour glucose level is less than 140 mg/dl, and all values between 0 and 2 hours are less than 200 mg/dl.
* Impaired glucose tolerance: A person is said to have impaired glucose tolerance when the fasting plasma glucose is less than 126 mg/dl and the 2-hour glucose level is between 140 and 199 mg/dl.
* Diabetes: A person has diabetes when two diagnostic tests done on different days show that the blood glucose level is high.
* Gestational diabetes: A woman has gestational diabetes when she has any two of the following: a 100g OGTT, a fasting plasma glucose of more than 95 mg/dl, a 1-hour glucose level of more than 180 mg/dl, a 2-hour glucose level of more than 155 mg/dl, or a 3-hour glucose level of more than 140 mg/dl.

Leading Causes Of Stress

Leading Causes Of Stress

Stress can be caused by many events or factors, but certain issues increase the risk of stress more than others such as financial difficulties, illness, and family problems. These are common issues that many people are faced with during their lives, and are, therefore, considered to be leading causes of stress.

The following are some leading causes of stress that you may be faced with in your daily life:

Financial troubles – Financial problems are the leading cause of stress in our society. Western culture promotes materialism, making the most us feel as if we can never have enough money. Not only that, but the cost of living can be quite expensive, especially if you have children, are barely making ends meet, are a single parent, or unemployed. Serious money trouble such as debt, bankruptcy and poverty, can cause chronic stress.

Job – Careers can cause stress in relation to:

• Promotion – Being given a new responsibility, and not sure if you'll measure up to it.
• Dissatisfaction- Not being happy with the job you do, feeling underpaid, overworked and not receiving the recognition you fell you deserve.
• Feeling trapped- Want to quit your job because you are unhappy with the people you work with, or are harassed by your boss or co-workers, but can't quit because you need the money to support your family.
• Overworking – Workaholics don't know when to quit and are either at the office all the time or bring their work home with them. People who work too much tend to have poor diets, lack exercise and don't take breaks.

Life altering event – Suffering the death of a loved one, moving far away, or being diagnosed with a serious illness are all life altering events people all over the world are faced with each day. Humans are creatures of habit, and most of us have a difficult time adapting to a sudden overwhelming change. If we don't properly express our emotions, we can sufferer prolonged periods of stress.

Caring for children – Children are very demanding of attention and can be a handful. If you work and have young children to take care of, it becomes difficult for you to find time to yourself and relax. Raising children and working a full time job can burn you out.

Problems with spouse or partner – Divorce, an affair, or an abusive relationship can be extremely stressful situations that are difficult to cope with. When we fall out of love, our trust is betrayed, or feel unloved by others, we are deeply, emotionally hurt. We may suffer feelings of low self esteem, hopelessness and self-pity. All of which are negative emotions that feed stress.

You will notice that many of the stress factors listed above are things which one has no control over. This lack of control makes one feel uneasy and can cause a person to worry about the future, yet another cause of stress.

To give you an idea of how serious stress is in our society, it has been discovered in studies that more than 40% of adults suffer from stress related health problems; over 80% of doctor visits are stress related; and more than 59% of employee absence are a result of psychological stress.

Your blood pressure Shoul be under 140/90 mm Hg

Make sure your blood pressure is under 140/90 mm Hg

If your systolic pressure is over 140, ask your doctor what you can do to lower it.
If you have diabetes it is even more important to maintain your blood pressure at an acceptable level, which reduces long-term complications associated with this disease process. You should be receiving regular monitoring and advice from you GP/diabetic practitioner.


Aim for a healthy weight

Ideally try not to gain extra weight in the first place, if you have then try to lose the weight slowly, at about half to one pound a week until you reach a healthy target. This can be easier to achieve if you include exercise as well to burn off those unwanted calories and tone your body as you lose the weight.

If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure because the heart has to work very hard to keep blood circulating efficiently.

Exercise - be active every day!

Even the simplest exercise will help; you can walk, dance, use the stairs, play sports, or do any activity you enjoy. For instance: get off the bus one or two stops early; park your car at the other end of the car park and walk; walk or cycle to the corner shop.

Being physically active is one of the most important steps you can take to prevent or control high blood pressure and will help you keep your weight down. It will also help to reduce your risk of heart disease and enhances overall wellbeing. All you need to do is 30 minutes of moderate level activity preferably every day of the week - you can even divide the 30 minutes into shorter 10 minute periods if you are not used to regular exercise.

Exercise does not have to be strenuous; you should start slowly and build up the amount of exercise that you do.

It is not advisable, however, to lift heavy weights or to take on certain strenuous activities if exercise has not been gradually and appropriately introduced. If you are worried that your health could be adversely affected by exercise, i.e. you have a heart complaint; make sure that you are reviewed by your GP.

Look at what you are eating. Does it contain a lot of sodium?

It is suggested that no more than 2.4 grams of sodium should be consumed per day. Read the labels and be aware of hidden sodium, which is known to increase blood pressure. Try not to add salt to your meals.

Eat more fruit and vegetables

Eating more fiber should help to stop you feeling hungry and less likely to pick at sweets, chocolate and crisps etc.

Stop/reduce smoking - smoking causes the blood to thicken

Not only does this make you more at risk of developing a dangerous blood clot but it makes the heart work harder in order to 'push' the blood around the system to provide oxygen and other important components.

Reduce your stress levels

Take time out for yourself each day to do something you like to do without feeling guilty. If there are any problems worrying you try talking them over with a friend, or someone you trust, this is often all that is needed to make you feel better. Also remember if you wear a smile, it will rub off on others. Try it and see!

Watch your alcohol intake

Keep the amount of units you consume to a minimum, as your body works hard to flush it out of your system and this will have an effect on your blood pressure (plus it will increase your weight).

It is recommended that men limit themselves to no more than one or two drinks per day and women should have no more than one drink per day.

Take medication correctly

If you have been prescribed medication from your GP to control your blood pressure, make sure that you take the medication correctly and visit your GP regularly for your blood pressure to be monitored effectively

7 Tips dont's after a meal

7 dont's after a meal

* Don't smoke - Experiment from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes (chances of cancer is higher).

* Don't eat fruits immediately - Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruit 1-2 hr after meal or 1hr before meal.

* Don't drink tea - Because tea leaves contain a high content of acid. This substance will cause the Protein content in the food we consume to be hardened thus difficult to digest.

* Don't loosen your belt - Loosening the belt after a meal will easily cause the intestine to be twisted & blocked.

* Don't bathe - Bathing will cause the increase of blood flow to the hands, legs & body thus the amount of blood around the stomach will therefore decrease. This will weaken the digestive system in our stomach.

* Don't walk about - People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

* Don't sleep immediately - The food we intake will not be able to digest properly. Thus will lead to gastric & infection in our intestine.