Q How can i improve my health ? Tips to control blood pressure , and stress
Hi. High blood pressure come from the group of lifestyle diseases, and as its name suggest, it is caused chiefly by wrongly adapted lifestyle and day to day stress. So, best way to control blood pressure is to stay away from stress and live healthy and happy life. You can do following changes in your lifestyle: 1.Do regular moderate exercise daily for 30-40 minutes. Like brisk walk, jogging, swimming, dancing, aerobics etc. 2. Maintain your weight in healthy range as being overweight can increase blood pressure further and cholesterol levels too. 3. Have oil restricted diet to control cholesterol levels. only 2 tsp daily. 4. Also salt restriction is mandatory in patients with blood pressure. 5. Raw garlic is well known for limiting cholesterol in blood. Have 2-3 cloves daily. 6. Avoid diet increasing unnecessary fat in your blood vessels, which narrows them and cause raised blood pressure. For this, avoid junk food, fatty food, outside food, fried things like chips, ice-cream, pastries. Limited consumption is allowed if you can not avoid. 7. Give emphasis onadding vegetables and fruits to your diet. These will boost potassium levels in you, to reduce the effect of sodium on blood pressure. 8. Reduce intake of caffienated drinks in diet. To reduce your stress, you can go for following things: 1. Try to find out the thing that is putting stress on you. This can be right from any person to any situation making you tense. Once you got this, try to modify the situation by changing your views about that particular thing. 2. If you can not avoid the stressor, try to learn to adjust with the same, with no regrets in your mind. This will be the best possible solution for avoiding undue pressure. 3. Always express your feelings. Don~t try to suppress your emotions, even if you need to say NO for something. Know your qualities and limitations and accept the responsibilities which you can do. Do not expect too much from yourself. it is not necessary that you should stood first everytime. 4. You can try various relaxation techniques like yoga, pranayam, meditation, massage therapy etc. Keep a special time for this in your daily schedule, however busy you may be. 5. Adopt some healthy ways to keep yourself refreshed, like taking a walk with loved ones, chatting with friends, spend time in nature or gardening or in your favorite hobby, watch any comedy etc. while your exams are going on. 6 Get adequate sleep daily. At least 7-9 hrs sleep is recommended to charge your body and mind.