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High Blood Pressure: 5 Worst Things You Can Do

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High blood pressure is a condition in which a person’s blood pressure levels rises to unhealthy levels. Blood pressure is measured by considering how much blood passes through your blood vessels and the resistance with which blood meets while heart pumps. There will be an increase resistance in case of narrow arteries. Blood pressure will increase as and when the arteries get narrower. High blood pressure, also known as hypertension is a very common health condition. The condition doesn’t develop in a day or two. It is a process of several years which leads to a person having high blood pressure.

Increased blood pressure can make you more prone to risks of heart diseases. Symptoms of blood pressure are mostly unnoticeable. But living with high blood pressure can damage blood vessels and organs. Heart, brain, eyes and kidneys are the organs which are most affected by high blood pressure.

While people with high blood pressure should be careful about foods to eat and avoid, here we talk about the worst things that a person with high blood pressure can do. Read on…

 
  1. Not losing weight

Conditions like high blood pressure can be controlled only by maintaining a healthy lifestyle and weight loss. Exercising regularly is important for people with high blood pressure. They should aim towards eating smaller portions of foods and eat only foods which will help in improving the condition.

  1. Not cutting down on sugar

Another blunder which people with high blood pressure can commit is not cutting back on sugar. Sugar is nothing but empty calories. People with high blood pressure should reduce intake of sugary drinks, desserts, flavoured yogurt, cereals and energy drinks.

  1. Not adding healthy foods to diet

It will be considered as sheer ignorance if you have high blood pressure and you continue to eat unhealthy food including junk and fried food. People with high blood pressure should be extremely careful about limiting consumption of salt as far as possible. Processed and packaged foods are a big no-no if you have high blood pressure. People with high blood pressure should aim at eating more than 7 servings of fresh fruits and vegetables initially. Eating a healthy diet is important for people who have high blood pressure.

  1. Not monitoring blood pressure regularly

Prevention is better than cure. The best way to keep conditions like high blood pressure at bay is by regularly monitoring your blood pressure levels. Early detection of high blood pressure can prevent complications related to the condition. You can either visit your doctor to monitor your blood pressure or you can buy a blood pressure cuff and monitor your blood pressure levels at home.

Regular monitoring of blood pressure levels will help you be more aware of your health so that you can take the necessary steps accordingly.

  1. Not quitting smoking and alcohol

It will be mere negligence on part of a person with high blood pressure to continue smoking and drinking alcohol despite being aware of the condition.

Smoking is harmful for health in many ways. When it comes to blood pressure, chemicals in tobacco can cause serious damage to body tissues and harden the walls of blood vessels.

Not giving up on alcohol can lead to weight gain and raise blood pressure


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Health

These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!

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Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.

Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.

Try these healthy breakfast options right now!

 

1. Stuffed rotis

Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.

2. Palak or beetroot roti with mint raita

Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.

3. Egg parantha or scrambled eggs with chapati

Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.

4. Bajra roti with beetroot raita/bajra khichdi

Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.

(Pooja Malhotra is a nutritionist based in Delhi)

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Health

5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter

The Kashmir Monitor

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Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.

Drinks to keep you warm and hydrated during winter

Turmeric latte:

 

Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.

Ginger, honey, lemon tea:

Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.

Hot mulled cider:

All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.

Vegetable/chicken/bone broth or soup:

Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.

Vanilla-almond steamer:

Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.

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Fasting can improve overall health, study suggests

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Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.

Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.

According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.

 

The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.

“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.

According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.

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