One of the top causes for heart disease is high blood pressure. High blood pressure is one condition which might not show any symptoms for a really long time. This is the most dangerous aspect about high blood pressure, given the number of diseases that it can cause.
However, you must know that a few lifestyle changes can be really helpful in keeping your blood pressure under control. With a little discipline, you can achieve healthy blood pressure. In this article, we talk about some effective remedies which can help in lowering your blood pressure quickly. Keep reading…
10 ways to reduce your blood pressure
1. Walk: Studies show that walking for only 30 minutes daily can work wonders in terms of controlling blood pressure. The idea is to be physically active in order to prevent risks associated with high blood pressure.
2. Lose weight: Being overweight can contribute to high blood pressure. Losing weight can also bring a significant difference to your heart health. Losing weight can enable your blood vessels to contract and expand at ease. It enables the left ventricle of heart to pump blood efficiently.
3. Quit smoking and alcohol: Because, neither of the two is of any benefit to your health. What’s more is that smoking is listed as a causative factor for almost all diseases. You name a disease, and smoking will be a contributing factor to it. Alcohol, on the other hand, has direct links with increasing blood pressure. No amount of alcohol intake is safe or healthy for men or women.
4. Reduce intake of caffeine: In case you constantly need stimulants like tea or coffee to get you through the day, you definitely need to check your health. Moreover, caffeine can cause short-term spike on your blood pressure. Read here to know how many cups of tea or coffee you should have in a day in order to keep your blood pressure under control.
5. Include berries in your diet: Berries are packed with polyphenols, which are natural plant compounds that are good for heart health. Berries can help in controlling blood pressure and reduce risk of heart disease.
6. Eat more magnesium-rich foods: Magnesium is a mineral which can help in relaxation of blood vessels. Your diet must include fresh vegetables, legumes, chicken and whole grains in order to maintain magnesium levels and healthy level of blood pressure.
7. Cut down on sodium intake: Processed and packaged food needs to go out of your kitchen, if you want healthy levels of blood pressure. This is because processed food is loaded with added preservatives to increase their shelf life. Also, prepare your food with lesser salt as high intake of salt is linked to risks of high blood pressure and stroke.
8. Take less stress: If you want to stay healthy, take less stress. Every individual faces some kind of difficulty in their life. What matters is the attitude you have towards these difficulties. If you constantly take stress or tension, you are likely to have blood pressure problems.
Being chronically stressed puts your body in constant fight-or-flight mode. This could lead to faster heart rate and constricted blood vessels. Listen to good music, do yoga, meditate. These are some effective ways to control your stress and also keep your blood pressure under control.
9. Calcium: People with calcium deficiency are likely to have blood pressure issues. Dark leafy green veggies, sardines, tofu and dairy products are all examples of foods rich in calcium. Healthy levels of calcium in the body are directly proportional to healthy blood pressure.
10. Increase intake of potassium: Potassium is important to keep blood pressure under control as it helps the body to get rid of sodium.
Including more fresh and whole foods in your diet can contribute to healthy levels of potassium in your body. Foods rich in potassium include bananas, beans, nuts and seeds, tuna, salmon, dairy products and green leafy veggies are rich sources of potassium.
This winter control asthma with inhalation therapy
Whether youre indoors or outdoors, winter will exacerbate asthma attacks. Winter is the most loved season, but it might be unpleasant for patients with lung diseases. An American Lung Association fact-sheet states that asthma is one of the most common chronic disorders and currently affects about 7.1 million children under 18 years. The World Health Organisation Global Burden of Disease Study estimates that 13.8 million disability-adjusted life years (DALYs) are lost yearly due to asthma, representing 1.8 per cent of the total global disease burden.
For 300 million people around the globe suffering from asthma, the cold winter months often lead to a worsening of their symptoms.
The cold environment it not suitable for asthma patients. Their lungs and airway passages are quite sensitive. To a larger extent, asthma symptoms related to winter can be in controlled and managed by precise treatment and medication. Due to the swelling in the lining of the airways which leads to their narrowing, and the sticky mucus or phlegm build-up that blocks the airways, breathing is difficult and forced for asthmatic patients.
During winter, the cold air causes airways to tighten further, making it even more difficult to breathe.
Many patients and their family members are misinformed about the causes of asthma and the treatment options available. It is a necessity to educate patients and caregivers about the disease and treatment with minimal side-effects of inhaled corticosteroids, i.e. inhalation therapy.
Many pharmaceutical organisations are running campaigns to bust myths around inhalation therapy. Often, the word steroids evokes apprehensions in the minds of patients causing them to shy away from inhalers. The steroid is produced by the human body naturally to deal with inflammation and it is also safe for children and pregnant women. The inhalation therapy consists of an inhaler pump to send the corticosteroids into airway passages.
According to a research article published in Respiratory Medicine journal, the correlation between inhalation therapy for asthma and clinical efficacy is positive, with improved symptom-control and lung-function shown in most studies of adults, adolescents and children.
In the inhalation therapy, the inflammation of the airway requires a very small quantity of corticosteroids — around 25 to 100 micrograms — but when it is consumed through the oral/intestinal route the amount administered is very large — about 10,000 micrograms, since only a fraction of the drug reaches the lungs. This means that every time an asthma patient pops a pill or a tablet, he/she is actually taking almost 200 times the amount of medication required, leading to ill-effects on health.
Inhalation therapy directly gives body only that amount of steroid needed to control the symptoms. Against this, oral medication first gets dissolved in the blood and then reaches various organs, including the lungs.
Thus, inhalation therapy is a simple and easy solution for asthma patients to enjoy their winter to the fullest.
Some nose, throat bacteria less likely to develop into flu: Study
US researchers have identified a cluster of nose and throat bacteria that made their hosts less likely to get flu.
The researchers from the University of Michigan (UM) looked at samples of nose and throat bacteria and used DNA sequencing to identify which bacteria were present.
Analysing the bacterial composition across all samples, they found five clusters.After taking into account other known factors that could affect an individual’s
susceptibility to influenza, such as age, exposure to tobacco, crowded household and flu vaccination, the researchers then looked to see if individuals with a given cluster were less likely to get influenza.
“We looked at who had which cluster and whether it makes a difference on whether they got influenza, and it does,” said lead author Betsy Foxman, Professor at UM. “That’s the exciting thing about it. It tells us if you have this bacterial community, you have lower risk for getting the flu. That’s big news because it really hasn’t been shown before.”
However, the findings published in PLOS ONE journal also bring new questions.”Is it really possible to push someone’s microbiome in a way that would make a difference? Is it possible that we could tell people – ‘Here’s your microbiome pill?'” Foxman said, adding that “It’s a very long road and we’re at the beginning.”
Researchers hope that similar studies can be done in a different population and possibly follow them longer for secondary bacterial infections.”We know we are always going to need new antibiotics but this way we could hold on to them longer and, presumably, if we could intervene in this way there would be fewer side effects,” Foxman said.
For the study, the team enrolled 717 participants from 144 households. Household members of individuals with confirmed influenza were recruited for the study and followed for 13 days or until they developed influenza, whichever came first. They included only the 537 individuals who tested negative for influenza at the beginning of the study.
Taking artificial sweeteners as a sugar substitute? Study says it may not be effective
While some people who are trying to avoid sugar are increasingly opting for artificial sugar, a recent study has revealed that taking artificial sugar may not be a good idea after all.”Growing concerns about health and quality of life have encouraged people to adapt healthy lifestyles and avoid the consumption of food rich in sugars, salt, or fat to prevent obesity and other non-communicable diseases. With increased consumer interest in reducing energy intake, food products containing non-sugar sweeteners (NSSs) rather than simple sugars (monosaccharides and disaccharides) have become increasingly popular”, the study stated.
But replacing sugar with artificial sweeteners used in Diet Coke and other soft drinks has no effect on weight loss and their long-term health effects are still poorly understood, the review said. The study titled ‘Association between intake of non-sugar sweeteners and health outcomes: systematic review and meta-analyses of randomised and non-randomised controlled trials and observational studies’ was led by the University of Freiburg and published in the BMJ.
It also highlighted the absence of research on the long-term health effects of sweeteners when taken over years or decades. In this comprehensive systematic review, a broad range of health outcomes was investigated to determine a possible association with non-sugar sweetener used by a generally healthy population.
“The studies were set up to look at different types of sweeteners, measuring weight, blood sugar (glycaemic) control, oral health, cancer, cardiovascular disease, kidney disease, mood and behaviour in consumers. For most of them, there was no statistical difference in weight loss or health benefits of adults and children using higher doses of sweeteners rather than small amounts or none”, a report in The Guardian stated.
This comprehensive systematic review covers a broad range of benefits and harms of NSSs in a generally healthy population of adults and children, following rigorous systematic review methods. “Overall, we included 56 studies of adults and children, which assessed the associations and effects of NSSs on different health outcomes.
For most outcomes, there seemed to be no statistically or a clinically relevant difference between NSS intake versus no intake, or between different doses of NSSs. No evidence was seen for health benefits from NSSs and potential harms could not be excluded. The certainty of the included evidence ranged from very low to moderate, and our confidence in the reported effect estimates is accordingly limited”, the study stated.