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How to avoid common winter diseases?

With foggy mornings and chilly evenings at your doorstep, it is almost time to lock your doors, close your windows and turn your heaters on. This season also brings diseases with it. If you think that the common cold is the only “common” disease in winters, then you are highly mistaken.

Here are some common winter diseases and tips to avoid :

  1. Heart Attacks: Most of us are unaware of the fact that winters is one of the prime seasons for heart attacks. As the temperature falls, the arteries become constricted making it difficult for the heart to pump the blood. Experts suggest, people over the age of 30 should avoid exhausting themselves in winter season. Instead of going for a walk in chilly mornings, shift it to a time when it is slightly sunny. Also, do not overeat food during winters and preferably eat in small quantities.
  2. Asthma Attacks: Asthma attacks mostly happen during winters. The cold and dry air leads to tightening of airways and makes it even worse while breathing. Making some changes can surely be helpful. Keep your homes smoke free as smoke can travel even through closed doors. Wash all your bed covers at least once a week.
  3. Itchy Skin: One of the most common problems that people face during the winter is itchy skin. Cold temperature with low humidity results in winter itch. Avoid eating oily street food, apply almond, coconut or olive oil on your skin to avoid flakes and drink tea made with jaggery.
  4. Joint Pain: There are many people who do suffer from the pain in winter. One of the most common remedies to get relief from joint pains is keeping yourselves and your feet warm. Also, wear two or three pairs of thin clothing instead of one pair of heavy warm clothes. Exercising is another way to get rid of all joint and muscle stiffness during winter time without overdoing it. Basking in the sun is also a great way to get rid of the joint aches.
  5. Sinusitis: Congestion, headaches, coughing, running nose as well as post nasal drip symptoms make people feel miserable during winters. Sinus problems occur when homes are closed and there is no proper ventilation. To stay clear of sinusitis this season, make sure you get enough rest, eat healthy and drink plenty of fluids to avoid catching a cold. Stay away from dust.

Winter is the season of snow. Don’t let yourself down with one of the diseases that keeps you away from experiencing the best of this season. Slight care and you can avoid these diseases to get most out of this season.


7 Ways To Manage Hypertension

If you’ve been diagnosed with high blood pressure, you might be worried about taking medication to control hypertension.

Lifestyle plays an important role in treating your hypertension. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

Here are some lifestyle changes you can make to lower your blood pressure and keep it down.

  1. Lose extra pounds and watch your waistline: 

    High blood pressure is closely related to high obesity levels. An overweight individual often finds it difficult to cater to the various health requirements of the body. Obesity also puts greater pressure on the heart to pump blood to different parts of the body, often resulting in breathing problems, sleep apnea and extreme hypertension.

  2. Exercise regularly:

    Exercising and intense workout routines help bring flexibility to the body. Workout sessions provide for greater metabolism and facilitate effective functioning of the different organs of the body. You can try out exercises like hopping, jogging, cycling, skipping, and jumping which cater towards significant reduction of your blood pressure levels. Strength training is also one significant exercise routine which reduces hypertension to quite an extent.

  3. Eat a healthy diet:

    Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet

  4. Reduce sodium in your diet:

    It is highly essential that you limit the intake of sodium in your diet to less than 2000 mg per day. For this, choose those foods where the food labels depict low sodium levels. Try avoiding salt wherever possible and reduce the amount of processed foods that you consume in your diet. This is the best way to keep sodium at bay and help deal with hypertension on a massive scale.

  5. Limit the amount of alcohol you drink:

    Consumption of alcohol in huge amounts is going to make you more vulnerable to hypertension issues. The best way is to cut down the consumption of the same while trying to ease out. Your body will adjust to the reduction naturally.

  6. Quit smoking:

    Apart from being the primary cause of lung cancer and other grave health issues, smoking often induces varying hypertension levels and causes faster disintegration of the vital organs in your body. Hence it is absolutely essential that you quit your smoking habits and make room for a healthier lifestyle in general.

  7. Reduce your stress:

    Developing unnecessary stress is actually doing more harm than good, especially with the extreme hypertension levels it takes you into. Keep stress at bay through meditation and yoga.

Hypertension is a silent killer that can seriously affect the quality of your life. Maintain a healthy and fit lifestyle and live responsibly in order to lead a happy life.


120/80 is a Normal Blood Pressure or not?

The numbers of heart attacks are increasing day by day and thus the concern about heart disease as well. We all have some of our closest relatives, parents or friends who are taking pills to keep the blood pressure under control.There are many things which are linked to each other when it comes to the health of your heart.The level of cholesterol, blood pressure and the food that you eat are one of the important aspects linked with heart diseases.

The high blood pressure increases the risk of heart attack and thus we are all conscious of our blood pressure. A lot of us has a habit to check our blood pressure regularly which indeed is the best way to ensure the healthy heart.However, the information which we have about blood pressure is that 120/80 is the normal blood pressure. We have seen many people getting panic when the blood pressure comes little higher that this given level.

An Association has added some new guidelines about the normal level of blood pressure. The new guidelines provide that normal blood pressure is 140/90. The limit is set lower for elderly and diabetics people.So, according to the new guidelines you don’t have to be worried when your blood pressure increases to 139/89. You can continue to take your medicine to keep the blood pressure under control.

Sometimes it happens that our fear adds up more to increase the risk of heart attack. Don’t be afraid of little change in the level of blood pressure because it will be all right.Have a regular check up and consult your doctor to know about these changes in the guidelines. Your doctor will also be able to explain you in detail the level of blood pressure you should and should not be worried off.Keep the fear away, enjoy each moment of your life and try to remain happy. This will help you to keep your heart healthy.

Source: letsgohealthy.net

What Causes Cholesterol?

Cholesterol is a waxy, fat-like substance made in the liver and found in certain foods from animals, such as dairy products, eggs, and meat. The body needs some cholesterol in order to function properly. if you have too much in your blood, it can combine with other substances in the blood and stick to the walls of your arteries.

High blood cholesterol is a condition in which you have too much cholesterol in your blood. By itself, the condition usually has no signs or symptoms. Many people don’t know that their cholesterol levels are too high.

The higher the level of LDL cholesterol in your blood, the GREATER your chance is of getting heart disease. The higher the level of HDL cholesterol in your blood, the LOWER your chance is of getting heart disease.

Who is affected by High Cholesterol:

Raised or unhealthy patterns of blood cholesterol affect many people. Many factors play a part including:

  • The genes you inherit from your parents
  • Your diet and lifestyle
  • Your weight
  • Whether you are male or female
  • Your age
  • Your ethnicity
  • Your medical history

Treatment & Care:

Our Doctors emphasize diet, exercise, and weight loss to reduce cholesterol. Medications are another important option to lower heart disease risk.

Get Heart-Healthy: You can lower your risk by making this small change: At each meal, choose foods that are good for your heart.

Keeping our daily saturated fat intake below 20g for women and 30g for men is vital for cholesterol lowering, but it is equally important to replace this saturated fat with modest amounts of unsaturated fats such as those found in olive, sunflower, corn, rapeseed and other vegetable, nut and seed oils. Other foods rich in unsaturated fats include vegetable spreads, avocado, oily fish and nuts. Avoid coconut and palm oil as, unlike other these vegetable oils, they are rich in saturated fats.


6 Tips to Protect Your Lips from the Cold

Winter can be a brutal time of the year for your lips.

The cold air, the chilling wind and dry, heated air inside all conspire to make your smooches dry and tight.Lips are a special type of skin that is thin and delicate – and so requires a little extra care

Here are six tips to keep your lips smooth and lovely all winter long:

  1. Don’t lick your lips. When your lips are dry, it’s natural to want to lick them to make them moist. But licking your lips actually has the opposite effect. Once you put saliva on the lips, it dries out and makes our lips even more dry. Plus the enzymes that are in saliva that are meant to digest food are irritating to the lips.
  2. Use a lip balm that is ointment-based. This will lock in the moisture and help to heal cracks and splits in the skin. Look for a healing ointment that contains petrolatum, essential oils or glycerin. Another important ingredient is sunscreen —  there still is sun in the winter.
  3. Avoid lip balms containing camphor, eucalyptus and menthol. These substances actually dry out your lips and make the problem worse. In response, you apply more of this kind of lip balm, and the cycle continues.
  4. Avoid brushing or rubbing your lips when they are flaky or peeling. It’s better not to scrub your lips or pick the peeling skin off with your teeth or your fingers. That just creates cracks and sores on your lips and can make things worse. Instead, apply a very heavy ointment-based balm that will be soothing and help to heal your lips.
  5. Treat cracks right away. If you let them go, they can become worse and possibly get infected or lead to a cold sore.
  6. At night, apply lip balm before you go to bed. Many people sleep with their mouths open. Eight hours of breathing in and out through your mouth can dry your lips. Also consider using a humidifier at night if the air in your house is dry because of being heated.

Workouts to Strengthen Your Knees

The knee is the largest joint in the body that provides stable support to your whole body. Knees also provide flexibility and stability in your legs so that you can stand, walk, run, crouch, jump and turn around with ease. Thus, it is essential to keep your knees strong and healthy.

Knees become weak with age, but people can have knee problems at any age. Weak knees can affect your mobility and make it difficult for you to carry out everyday activities, such as lifting boxes or walking downhill.

Weak knees can occur as a result of an injury or strain on the knees, nutritional deficiency, a sedentary lifestyle and excess sodium intake, smoking or drinking. It can also be due to osteoarthritis in the knee, which results from wear and tear on its parts.

If you suffer from weak knees or pain, you can make some lifestyle and dietary changes to strengthen them.

The below are the ways to strengthen your knees.

1. Knee-Strengthening Exercises

There are many exercises that target weak knees. Such exercises help strengthen the muscles around your joints, keep the joints properly aligned and positioned as well as strengthen the bones in your knees.

Some exercises that are good for your knees include step-ups, lunges, single-leg squats, hamstring stretches with thigh contraction, straight-leg raises, knee bends and squats with a Swiss ball.

For best results, aim for 30 minutes of knee-strengthening exercises at least 4 or 5 times a week. Try to learn these exercises from an expert.

If exercises aggravate your knee pain or stiffness, stop doing them and consult your doctor. You can always discuss the suitability of these exercises with your doctor.

2. Massage

Massage therapy is another beneficial means of adding strength to your knees and addressing your knee pain. Regular massage helps improve circulation so that more nutrients reach the weak muscles and joints to make them stronger.

  1. Rub some warm olive, coconut or mustard oil on your knees.
  2. Using gentle yet firm strokes, massage the knees in both clockwise and counter-clockwise directions for 10 to 15 minutes.
  3. Do this twice daily as needed.

If you have chronic knee pain, seek the help of an experienced massage therapist.

3. Swimming

Swimming is a low-impact aerobic exercise for weak knees. It allows you to exercise your knees with less pressure on the joints, making it also a great option for people suffering from knee pain or arthritis.

It can reduce your knee stiffness, strengthen the muscles around your knee joints and strengthen your bones. Plus, it improves your overall fitness.

Aim for 30 minutes of swimming 5 days per week. Strokes like the front crawl, backstroke and butterfly are beneficial for knee joints. Avoid the breaststroke, as it places the most pressure on the knee joints.

4. Calcium

Calcium is essential for bone health and its deficiency can lead to thinning and weakening of the bones and osteoporosis. As the body cannot produce calcium naturally, dietary sources and supplements are the best options to prevent its deficiency.

  • Natural sources of calcium are dark leafy greens, milk, almond milk, cheese, almonds, edamame, sardines, calcium-fortified cereals, fortified orange juice, and blackstrap molasses.
  • If you decide to take supplements, choose one that also contains vitamin D to help your body absorb the calcium. Consult your doctor for the correct dosage.

5. Vitamin D

For optimal bone and joint health, vitamin D is considered a threshold nutrient. A vitamin D deficiency can cause bone loss and an increased risk of minimal trauma fractures. Plus, the body cannot absorb enough calcium without adequate amounts of vitamin D.

  • The body manufactures vitamin D when it is exposed to sunlight, so expose your knees to early morning sunlight for 15 minutes daily.
  • Also, get vitamin D from dietary sources, such as fish, cod liver oil, egg yolks and fortified cereals and dairy products. If you want to take a vitamin D supplement, consult your doctor first.

How to lower your high blood pressure during pregnancy

High blood pressure and pregnancy isn’t necessarily a dangerous combination. But having hypertension during pregnancy requires special care, irrespective of whether you are diagnosed with this problem before or after conception.

High blood pressure, medically known as hypertension, means the force of the blood that pushes against the walls of your arteries is too high. Blood pressure readings of 140/90 mm Hg is considered too high.

While hypertension can affect anyone, pregnant women are at an increased risk. According to the Centers for Disease Control and Prevention, an increasing number of pregnant women in the United States suffer from hypertension. In fact, according to the American Pregnancy Association, high blood pressure affects about 6 to 8 percent of pregnant women.

During pregnancy, women can suffer from different types of high blood pressure, such as:

  • Gestational hypertension that develops after 20 weeks of pregnancy
  • Chronic hypertension that was present before pregnancy or that occurs before 20 weeks of pregnancy
  • Chronic hypertension with superimposed preeclampsia that occurs in women with chronic high blood pressure before pregnancy
  • Preeclampsia, a type of pregnancy complication characterized by high blood pressure and signs of damage to another organ system.

High blood pressure during pregnancy puts extra stress on your heart and kidneys, which in turn increase the risk of heart disease, kidney disease and strokes. Along with these, other complications may include fetal growth restriction, preterm delivery, placental abruption and cesarean delivery.

When suffering from hypertension during pregnancy, it is important to monitor your blood pressure level closely throughout the pregnancy. Managing your blood pressure can help you have a healthy pregnancy and a healthy baby. At the same time, ultrasound exams should be done frequently to track the growth of the baby in the womb.

Here are the top ways to lower your high blood pressure during pregnancy.

 1. Avoid salt and high-sodium foods   :

Generally, when people with high blood pressure cut back on salt, their blood pressure falls. It even prevents blood pressure from rising.

During pregnancy, you must keep a check on your salt intake to keep your blood pressure under control.

  • Do not add lots of salt to foods when cooking. Use herbs and spices instead to add flavor to your dish.
  • Avoid processed foods, fast food and sports drinks, which are high in sodium even if they don’t taste salty.
  • Avoid canned foods as they are often high in sodium.

2. Try Controlled Breathing :

Deep breathing is a popular relaxation technique that helps lower your stress levels and stabilize your blood pressure.

Moreover, every time you take in a deep breath, the well-oxygenated blood gets delivered to each and every cell in the body. This in turn provides energy and makes you feel good overall.

  • Lie down comfortably on your back.
  • Place your hands on your chest and below the rib cage.
  • Slowly inhale through your nose so that you feel your stomach move up.
  • Slowly exhale through your mouth by counting to 5, while keeping the abdominal muscles tight.
  • Repeat 10 times and keep your breathing regular and slow.
  • Practice deep breathing for 10 minutes, 2 or 3 times a day, to manage your blood pressure and keep your heart healthy.

3. Enjoy Walking and Get Moving :

Inactive women are at a higher risk of hypertension during pregnancy than those who exercise. Walking is one of the best cardiovascular exercises for pregnant women.

Hypertensive pregnant women can lower their blood pressure by enjoying a brisk walk of 30 to 45 minutes on a daily basis. It is a safe activity to continue throughout all nine months of the pregnancy.

  • Try to exercise for at least 30 minutes a day or most days throughout the week.
  • If you are a beginner, try low-intensity walking or swimming.
  • Always talk to your doctor before starting an exercise program and ask if it is safe for you to do certain activities.

4.Add potassium-rich foods to your diet:

Potassium-rich foods should be a part of your hypertension management diet. Foods you should add include sweet potatoes, tomatoes, kidney beans, orange juice, bananas, peas, potatoes, dried fruits, melon and cantaloupe.

Potassium is an important mineral during pregnancy. It helps maintain your fluid and electrolyte balance. It also aids in the transmission of nerve impulses, contraction of your muscles and the release of energy from carbohydrates, fat and protein.

  • Keep your target potassium levels moderate (around 2,000 to 4,000 mg a day).

5.Listen to music :

Listening to the right type of music for at least 30 minutes, 2 or 3 times a day, can lower your blood pressure. As an added bonus, music can help you deal with stress and anxiety, which can make things more complicated during pregnancy. Stress is also not good for your unborn baby.

low-tempo and low-pitch music, without lyrics or loud instrumentation, can calm people down, even during highly stressful times.

Listening to soft and soothing music during pregnancy also helps create a wonderful bonding experience for you and your baby. Plus, it enhances the stimulation of your unborn baby’s growing brain, and improves sleeping patterns for a newborn baby.

6. Monitor Your Weight :

Being overweight is a risk factor for hypertension and thus, you need to take caution to keep your pregnancy weight gain within healthy limits. A proper diet and regular exercise are ways to manage your weight gain during pregnancy.

  • Preeclampsia is associated with hypertension and weight gain during pregnancy, so it is important to avoid gaining too much weight and to avoid gaining weight too quickly. Preeclampsia can lead to kidney and liver problems for the mother and complications for the baby.
  • Being overweight also increases the risk of other health conditions during pregnancy, such as back aches, exhaustion, leg cramps, hemorrhoids, gestational diabetes, heartburn and aching joints.

Through a healthy diet and a proper exercise routine, you can get to a healthy weight. Talk to your doctor about the weight that’s right for you and follow the instructions given by your doctor.

Additional Tips :

  • Get early and your regular prenatal medical care. If your doctor says you need medicine to keep your blood pressure under control, be sure to take it every day as prescribed.
  • Those who are at high risk for preeclampsia may have to take low-dose aspirin to help prevent it. This will be advised by your doctor.
  • Don’t stop taking any medicine without talking to your doctor.
  • Smoking and drinking put stress on your heart and cardiovascular system. It is also dangerous to your baby’s health. Say no to smoking and drinking while you are pregnant.
  • Avoid caffeine during pregnancy, as it has been linked to reduced placental blood flow and a risk of miscarriage.

Weight Loss Tips

While the world is fretting about weight loss by paying off their bills at various slimming products, we bring to your some healthy and simple weight loss tips that will help you lose weight naturally.

Here are few tips on weight loss:

  • Drink lots of water

A minimum of 7-8 glasses of drinking water is a must, on a daily basis. It keeps you hydrated and ends your hunger outbursts  as a whole.

  • Have a great walk

A regular walk in the morning and evening helps you to get rid of those calories from your body and give you a perfect shape you have been craving for. So, don’t lag behind. Walk, walk and walk away, while you enjoy nature to the fullest.

  • Exercise well

If you like the idea of working out, it’s time you hit off some exercise routines for the day. Regular exercise is the best way to lose weight and stay healthy.

  • Reducing food intake

The worst mistake is reducing the intake of food as it adds on to weight gain rather than weight loss. Prefer healthy foods and leafy green vegetables that will assist you in losing weight without having to starve yourself.

  • Share your meals

The perfect way to avoid those extra calories is simply by sharing it with others. What more? you can share the bill as well without having to worry about gaining that extra few pounds.

  • Dance if you should

Research suggests that those who dance to the music for hours, or at least to their heart’s content, tend to have better-toned bodies than their counterparts. Next time, when the music turns on, just whirl and spin away to glory.

  • Engage yourself

Try to be occupied with things to keep off those bored moments where you crave for food. When you get involved in some work or the other, chances are that you will relatively eat less.

  • Have a smaller plate

The very feeling of eating more comes when there is extra space on your plate. Next time, just grab a smaller plate and have your meals with full contentment.

  • Fix a meal time

This will help you keep off from those long cravings for the meal times where you can munch away to glory on your favorite foods. Also, try to avoid junk foods as it contains unwanted calories.

  • Be patient

The key to weight loss is patience. Be patient that things are going to work out in your favor and watch the magic unfold with your clever psychological hack!


10 Symptoms that Women Shouldn’t Ignore

As women endeavor to do their best in their home life and profession, they often start neglecting their health. They tend to brush off aches and pains, discomfort and fatigue, which in turn have serious consequences on their health later on.

Medical Symptoms That Women Shouldn’t Ignore:

1. Constant Fatigue and Tiredness

Being tired is one thing, but if you’re fatigued, it could be more than an overloaded to-do list. “Fatigue could be a sign of an under-active thyroid gland, which is common in women called hypothyroidism, an under-active thyroid which leads to weight gain, sensitivity to cold, dry skin and hair, and muscle aches.

Constant fatigue could also be a sign of a medical problem. There are several medical conditions linked to fatigue, including depression, liver failure, anemia, cancer, kidney failure, cardiovascular disease, thyroid disease, sleep apnea and diabetes.

2. Chest Pain or Discomfort

Any kind of chest pain or discomfort should never be taken lightly as it can indicate heart disease.

Women are often diagnosed with coronary artery disease at a much older age than men. Prior to menopause, the female hormone estrogen helps maintain adequate levels of “good” high-density lipoprotein (HDL) cholesterol, which is important for cardiovascular health. But, after menopause, the ovaries stop making estrogen. Thus, women become more prone to heart disease after menopause, due to the lower estrogen level in the body.

Along with chest pain, if you experience weakness, hot flashes, shortness of breath, cold sweats and pain in the left arm or shoulder, immediately see a doctor.

3. Suspicious Lump
“Don’t ever disregard a lump” . But there’s no need to panic, either, as most breast lumps have nothing to do with cancer. They’re most often caused by fibrocystic changes (associated with the menstrual cycle), fibroadenomas (benign tumors) and cysts (fluid-filled sacs that can appear anywhere in the body).

4. Vaginal Bleeding after Menopause

Vaginal bleeding of any kind after menopause is never normal. It may be harmless, but it can be an early indicator of cancer, including endometrial cancer and uterine sarcoma as well as cancer of the cervix or vagina.

Other prominent causes of postmenopausal vaginal bleeding include thinning of the tissue lining the uterus, uterine fibroids and polyps, infection of the uterine lining, pelvic trauma and endometrial hyperplasia.

The cause of your postmenopausal bleeding may be entirely harmless. However, don’t be embarrassed to bring it up to your doctor, as sometimes it can be very serious and need timely assessment.

In fact, any kind of changes in your monthly cycle, such as very heavy bleeding, bleeding that lasts longer than normal and bleeding that occurs after sex or between periods, should be reported to your doctor.

3. Leg Swelling

If you have swelling in one or both legs that can’t be attributed to injury, get it checked. Swelling in one leg could signal a blood clot. Other symptoms include skin redness, soreness and warmth in the affected leg. And if you take birth control or hormone replacement, are obese or have traveled recently, you’re at higher risk for blood clots. Seeking treatment quickly is key. Otherwise, you run the risk of the clot breaking off and traveling to the lungs, causing a pulmonary embolism, which can be deadly.

Seven More Symptoms You Shouldn’t Ignore

1. Change in appearance of a mole

2. Excessive hair loss

3. Heart palpitations or feeling like your heart is racing

4. Persistent abdominal or pelvic pain

5. Severe headache

6. Unexplained weight loss

7. Unusual bloating