Of course, there are many more reasons why you may not want alcohol at a wedding too, particularly these days where there are more people in alcohol recovery than ever before. If you’re the bride or groom and don’t drink especially, then a dry wedding may well be the right decision for you.

According to this private drug rehab centre, major events and parties are one of the most likely scenarios in which someone may relapse, and the last thing you want is your special day becoming your own, or someone else’s nightmare.

Dry weddings are becoming more common and if you’re thinking about organising an alcohol free wedding, then here are some top tips from us…

Let people know

You should inform your wedding guests that it is a dry wedding just to keep expectations in line and avoid any surprises.

It’s a simple task and just about getting the word out there so people know the booze isn’t going to be flowing. There is a chance some may be upset about it, but ultimately it is your special day and they will live with it, and likely have a great time when they do arrive.

Think about your costings

Interestingly, you may have to think about your costings with your caterers. As alcohol is one of the most expensive parts of a wedding, it will reduce your budget. This can cause a problem if there is a minimum spend with your catering company.

Firstly, do make sure any alcohol is removed from the catering list, and if you do have to spend further to meet a minimum, you need to think of alternatives. This budget could potentially go into more food, or perhaps even special non-alcoholic drinks.

Still have a cocktail hour

You can still make the most of having great drinks at a wedding, perfect for toasting but do so without alcohol in them. There are loads of amazing non-alcoholic cocktails for weddings that look great and are perfect for that Insta shot.

Still run a cocktail hour post ceremony as the wedding turns into the reception and they can be fantastic fruity numbers that will have everyone enjoying and celebrating your special day.

Think about an early wedding

If you are worried about the reception of having a dry wedding, why not have an earlier one? Get married in the morning and have the wedding breakfast as brunch. The vast majority of people aren’t used to drinking alcohol during the day, so would be less inclined to in the late morning early afternoon anyway, which would solve any problem you may think you have.

Ultimately, people will respect your decision. It’s your day and they are there for you, and seeing the happy couple get married is what people are really there to see.

The association between physical inactivity and type 2 diabetes is well-established, but it is unclear how much exercise is required to minimize the risk of getting diabetes.

At least two or three days each week should be devoted to resistance or strength training, especially on nonconsecutive days. Aerobic exercise combined with strength training is considerably more useful in boosting insulin health than either kind of exercise alone.

How does exercise affect the risk of diabetes?

According to studies, regular physical exercise decreases the incidence of insulin resistance, metabolic syndrome, and type 2 diabetes. Physical exercise improves insulin sensitivity and the body’s capacity to manage blood sugar levels.

There are several forms of exercise, and they are all advantageous for avoiding type 2 diabetes.

Aerobic exercise, such as walking or swimming, and resistance training, such as lifting weights, may both improve blood sugar management.

How Much Physical Activity Is Required?

In the Diabetes Care study of older women, researchers discovered that walking around the block once was deemed a moderately intense exercise for this age group.

Doctors note that as individuals age, the energy cost of exercise increases, requiring more effort to do a given action. The identical stroll around the block would be regarded as a mild exercise for a middle-aged adult in excellent health.

In general, experts advocate focusing more on the frequency of physical activity in your everyday life than on the duration or kind of exercise.

How Does Physical Activity Improve Insulin Health?

Exercise assists in managing prediabetes and type 2 diabetes by reducing blood glucose levels and enhancing insulin sensitivity throughout the body.

Consuming Excess Glucose

One of the immediate benefits of exercise is a reduction in abnormally high blood sugar levels. Working muscles and organs absorb glucose from the circulation in response to exercise. This is one reason why doctors believe that individuals with increased blood sugar levels might benefit from post-meal walks.

Developing Muscle

When it comes to managing blood sugar, muscle is continually undervalued. The more muscle we preserve as we age, the more insulin receptors we have and the higher our glucose “sink”

Enhanced Weight Loss

According to Johns Hopkins Medicine, losing merely 5 to 10 percent of your body weight will increase your A1C, the two- to three-month average of your blood sugar levels. Although diet is the primary factor in weight reduction, the inclusion of exercise allows for far larger results. This is due to the fact that exercise burns calories and helps the body retain lean, metabolism-supporting muscle, both of which may drop during caloric shortages.

Eliminating Visceral Fat

Visceral fat, often known as abdominal fat, is a primary contributor to insulin resistance and type 2 diabetes. Research indicates that resistance training is the most useful kind of exercise for those with insulin resistance who are attempting to eliminate abdominal fat.

How Exercise Helps Prevent Type 2 Diabetes Complications

In addition to regulating blood sugar and insulin levels, exercise may delay, halt, and in some instances, even reverse the long-term consequences of type 2 diabetes development. Here are some of the primary ways physical exercise combats issues associated with insulin resistance:

Improving Vascular Health

When you exercise, your muscles produce a variety of substances that promote cardiovascular and circulation health. That means more oxygen and nutrients may reach their destinations, minimizing the risk of neuropathy, visual loss, and cardiac problems associated with diabetes. Increased blood flow may also benefit joint health.

Reduced Inflammation

According to an article published in April 2019 in the European Cardiology Review, inflammation is the root cause of type 2 diabetes and conditions such as atherosclerosis, joint deterioration, and cognitive decline. However, regular exercise may help reduce persistently high levels of inflammation to lessen its negative consequences.

Improving Blood Pressure and Cholesterol

In addition to bolstering heart health via increased blood flow and decreased inflammation, exercise also reduces blood pressure and cholesterol levels. According to the American Heart Association, both are major causes of progressive cardiovascular disease.

Many individuals use Adderall to help them concentrate and perform well. If you use Adderall to treat your Attention Deficit Hyperactivity Disorder (ADHD), you should start thinking about how you will work without it for the following nine months. Adderall has been linked to birth abnormalities. Hence it is not recommended for usage during pregnancy.

What Is Adderall?

Adderall is a combination of amphetamine and dextroamphetamine.

It serves to alleviate ADHD symptoms such as difficulties concentrating and keeping still, as well as issues with impulse control. Narcolepsy may also be treated with it.

This medication is classed as a central nervous system stimulant, and it acts in the brain by raising dopamine and norepinephrine levels. Concentration and mood are improved by these two neurotransmitters. Adderall is effective in the treatment of ADHD because it helps patients concentrate while also lowering anxiety.

Is Taking Adderall During Pregnancy Safe?

Adderall is not recommended for usage during pregnancy since it might result in birth abnormalities.

The hazards are rather minimal, but additional study is needed before determining if using small doses is safe. For the time being, it is advised to avoid Adderall while pregnant.

What if women take Adderall before realizing they are pregnant?

If you took Adderall before you found out you were pregnant, know that this is normal and that you will be OK. If you took a pregnancy test around the time of your missing period, the umbilical cord would not have developed yet. Therefore the baby would be safe. However, inform your doctor at once and discontinue the use of Adderall.

If you used Adderall for more than five weeks into a pregnancy, your doctor might order further testing to look for birth abnormalities. Because the danger is minor, your kid should be OK as long as you stop using the medicine as you find out you’re pregnant.

Adderall Side Effects While pregnant

Adderall might cause birth difficulties and is not recommended for a growing fetus. The following are the risks of taking Adderall while pregnant.

Birth Flaws

Pregnancy and Adderall use have been related to birth abnormalities.

Gastroschisis is a birth condition in which the baby’s intestines develop outside the body. Surgery is required to correct this.

Another abnormality in which the baby’s organs originate outside the body in a translucent sac is omphalocele. Surgery is also required to correct an omphalocele. Finally, transverse limb deficit occurs when one or more arms or legs do not completely develop.

The Impact on the Fetus

Premature delivery, low birth weight, and having a child go through withdrawal because they grew physiologically reliant on the medication throughout pregnancy are some of the unique hazards of Adderall during pregnancy. According to some data, using Adderall during pregnancy may impair blood flow to the baby.

Breastfeeding moms should avoid taking it since the medicine might transfer via breast milk. An infant exposed to Adderall via breast milk may have appetite loss, sleeplessness, restlessness, and failure to grow.

Animal testing was used in the majority of investigations to determine the effects of Adderall on a pregnancy. In lab mice, the medication was proven to induce birth abnormalities and increase the likelihood of miscarriage. Adderall also induced early delivery, poor birth weight, and withdrawal symptoms in the mice.

It’s worth noting, though, that the lab mice were getting up to six times the recommended dosage for a human youngster. Animal research revealed that amphetamine exposure in the womb produced learning and memory problems. The effects of Adderall on human fetuses are considered to be comparable to those on lab mice, although researchers have not undertaken many studies.

Reuters Health reviewed data on over 1.8 million pregnant women and discovered that 5,571 of them used an amphetamine, such as Adderall, during their first trimester. The study revealed that there was no increased chance of a baby being born with birth deformities or cardiac malformations, as opposed to the 11% of newborns that have birth problems after taking methylphenidate like Ritalin.

Complications For the Mother

Whether you are pregnant or not, Adderall has hazards. When used long-term, it may induce sleeplessness, depression, irritability, headaches, and weight loss. These sorts of side effects may be unpleasant or even harmful during pregnancy. Adderall is also very addicting.

Birth Weight Is Low

According to research, dextroamphetamine, a component of Adderall, may be associated with low birth weight. Babies born weighing less than five pounds eight ounces face extra hazards such as respiratory issues, jaundice, and an undeveloped immune system.

Conclusion

While there isn’t much Adderall-focused research on human pregnancies, pregnant moms should avoid using Adderall unless the benefits exceed the dangers. If you use Adderall and are pregnant, you should consult with your doctor about their suggestions for managing your ADHD symptoms and weaning off Adderall while pregnant.

When it comes to usage during pregnancy, the prevailing consensus is that women should avoid it since it may damage both the mother and the unborn child. Women who have been taking Adderall and who are pregnant or want to get pregnant should consult with their doctor before discontinuing usage. Your doctor may instruct you to continue taking it as recommended throughout your pregnancy in certain situations.

What if we told you that there are natural foods that can act as supplements to support your weight loss journey. It will help you to steer clear from all the unwanted additions to your body and sometimes opting for the national Road is the safest choice and this is where turmeric comes into picture. Let’s read and understand how turmeric could boost weight loss.

So, what is Turmeric?

For those who do not know turmeric is nothing but a route that is aromatic and it is eastern. And it is very commonly used in everyday Indian cuisine and has been touted for its medicinal characteristics for centuries. The color of turmeric skin is usually brown in color but similar to a sweet potato and inside fresh turmeric contains an orange flesh that has a very earthy smell and the flavor is also earthy, sweet, and slightly spiced.

Relationship between turmeric and weight loss

Did you know that turmeric contains nearly 235 varieties of compounds, and till date most research done on a spice store music and more particularly on its bioactive compounds called curcumin.

However, very little studies are available with regards to the association between weight loss and supplementation linked to curcumin.

While certain studies do exist to talk about how curcumin health supplements weight loss, the research is done to limited participants which is 2000 participants only and this definitely cannot be considered as a proof in this regard.

However, a particular study of the year 2021 regarding RCT, randomized controlled trials shows that higher dosage of curcumin approximately 1500 mg or supplementation of specifically bio available varieties shows the most promising results in the participants BMI, body weight, and the waist circumstance.

It is very important to take note that most of the studies were conducted during a shorter duration of time see about 1 to 6 months and also lacked follow-up.

The anti-inflammatory properties

Several diseases have a couple of things in common and inflammation tops that list. Certain researchers point out that turmeric also called as Curcumin helps support WeightLoss efforts mainly because of its anti-inflammatory properties. A particular scientific community has proven that Cuca means anti-inflammatory benefits and has incredible potential. With respect to human studies including systematic reviews of R city, there are several pieces of evidence that talk about the effectiveness of curcumin supplements that help reduce certain biomarkers when it comes to inflammation.

The link between weight loss and inflammation

When a particular person experiences obesity, information might also get incited in the body. Studies show that in the seven states of obesity, not only Aarthi studies cases of pro-inflammatory cytokines increasing, but also anti-inflammatory cytokines decreasing. When we say pro-inflammatory cytokines, we are talking about TNF-alpha which is responsible for modulating the innate and adaptive immune response of the body.

Turmeric root versus turmeric supplements

If you have decided to add turmeric to your diet every day, one question that might cross your mind should you take it in your food or should you take it in the form of a supplement. The challenge here is to successfully harness the anti-inflammatory properties of curcumin in its bioavailability stage. This will help the body to absorb and utilize the nutrients to the maximum. Mixing turmeric with another spice called black pepper will improve curcumin’s absorption in our body. Pairing turmeric along with a heart-healthy fat will also help in better absorption of curcumin. And if you resort to take a supplement, you need to ensure that you pick one which is optimized for absorption. And yes, dosage and nouns are equally important if you are taking a turmeric supplement. You always recommend that you consult your health care practitioner to understand which type of supplement and how much of it in dosage needs to be taken by you as it differs from body to body.

What experts say

If you Are seriously interested in raping the health benefits that the music possesses, including the bright colour then go ahead and add turmeric powder to your salad dressings, curries, stir fries, or even lattes. However, there is no significant research that has conclusively proved a link between curcumin and weight loss. It is completely your choice to take turmeric as a supplement however there is no certainty that it can be given the crown of a hero when it comes to weight loss achievement.

There is definitely a scope for more research in this area and we highly recommend that you consult your doctor before you start adding turmeric to your everyday routine.

Understanding how to respond to stress

When you feel stressed, what is the first thing that you do immediately? Do you have a drink or smoke? Do you Dial your best friend? Or do you pick up a fight with your partner? Sometimes, we need to let stress out in ways which can give us some temporary relief but of course there are consequences to this and you definitely don’t want to anger your spouse or your best friend, don’t you?

When one feels stressful it is very hard to think correctly and straight. But the best thing to do when you’re feeling stressed is to just take a deep breath and think about what exactly is happening in that moment calmly. You need to keep in mind that each and every person on this planet earth is different. What you are feeling right now in this moment could be entirely contrast to what someone else is feeling or might need from you. We often tend to gravitate towards things that give us instant gratification but we need to remember that it doesn’t provide a long-lasting relief from stress. Therefore we need to ensure that we have accepted a toolbox with enough options to deal with stress in the right manner. And what can help us most of the time is indulging in some physical activity that will get a body and mind out of that stressful response and it brings stress hormones back in control making our body feel better.

Sober/simple ways to handle stress less

When we do a workout a body jumps into its own rhythm and it lets your mind go and find solutions or workout problems on its own — similar to daydreaming. Love you simple solutions to destress – participate in any body or mind practice such as yoga or meditation, take a bike ride in nature, take a short walk either alone or with your friend, clean up your car, work in the backyard, try to find a rhythmic or mindless activity like raking leaves, cleaning dryers, or washing the dishes.

Exercising relieving stress

Workouts that involve strength training are all the good old cardio workouts as an ideal thing to get in the world in order to let go of your stress travels and gain them under control. The trick here is that a heartbeat gets elevated from the stress and a good workout always helps release that extra attention that a body carries and helps us feel relaxed.

• Circuit training: Here workouts are very fast and they demand you to move faster which helps our mind engage in a fruitful activity instead of worrying about all the troubles.
• Cardiovascular exercise: Trust us, it can be nothing better than a cardio workout to get yourself moving and burn those calories and allow yourself to escape the stress of life for a little while.
• Strength training: Sometimes all that we want to do is feel good and strong in our life and if you want to feel that in your current situation, the next best blessing that you could do is to make your body feel it first. Pick up those weights and show the world that you are strong enough to be self motivated and can face anything in life without taking any stress.
• Interval training: you need to go easy and then go hard and this is one of the best ways to work hard on yourself without having to sustain any chances of an injury during your workout. The little intervals of breaks 30 days between each set of exercises will help you appreciate the little joys of life.

Mind-body activities to relieve stress

Looking at cardio and strength training will help you feel perked up, however, there are certain ways that will help you suit your body and mind which will also contribute in relieving stress. Some of the mind-body activities that you could try are:

• Massage: Book an appointment for a massage and it is something that everybody looks forward to. If booking a massage outside sounds expensive to you, indulge in a massage at home either by yourself in a hot tub or just launching around by reading your favorite book.
• Laughing: there are so many health studies to talk about the benefits of laughing. It helps our body in many ways and the end result is that you feel good about yourself.
• Mindfulness: we have forgotten about paying attention to the moment that we are living in. Learning to pay attention to the present moment is one of the best ways to reduce stress.
• Meditation: finding time and developing Patience to relax it’s not everybody’s cup of tea. However, meditation is something that isn’t complicated. Simply stopping whatever you are doing and just breathing for a few minutes by laying focus on your breath can be your way of meditating.
• Yoga: Yoga is considered to be one of the most ancient practices to keep your body and mind relaxed and healthy. There are many forms of yoga and you can pick the one that suits you the best.

Symptoms of low level of dopamine

As this chemical is necessary for the brain, its low level can affect one’s mood, motivation, focus on an activity. Constipation, depression, listlessness, cramps in muscles and low libido are some additional symptoms that indicate the level of dopamine lower than desired.

Usually, with diet, this chemical is produced naturally by the brain, but due to a number of factors, the amount of its production gets affected. Addiction to alcohol, insomnia, improper diet, more consumption of sugary foods and certain medicines also affect the level of dopamine produced in the human body. In fact, those who are addicted to alcohol and other such addictions get more dopamine released in the body for a particular phase, but later it gets reduced.

The options to increase dopamine naturally:

Though medical science has certain drugs that can help increase the level of dopamine in the body, experts recommend a few natural ways that can help one get the desired amount of increase of this chemical without any side effects.

Here are a few ways that can lead to an increased level of dopamine:

• Have a proper diet: Diet is the key to a healthy body. With a diet full of nutrients required by the body, the level of dopamine can be increased in a few weeks. One must go for natural food and follow a strict schedule to have the desired benefits in a short span. If one is confused about his required diet, he can take the help of a dietician, and he will recommend the right food with an amount to be consumed to increase the level of dopamine.
• Go for sound sleep: Human body needs proper rest. The amount of dopamine gets released when one is a sound sleep as he is free from any activity physically or mentally. Hence, during sleep, a proper amount of dopamine is released, but it also spreads to all organs as required, increasing the overall health of the body and its organs.
• Avoid consumption of Alcohol: Alcohol can affect the brain to a large extent. In the initial phase, when one goes for it, dopamine gets released, and one feels good, motivated, and active. Still, gradually these effects are reduced, which leads level of dopamine in the brain. One has to face a lot of trouble balancing the body, thinking rationally and keeping himself active. Hence to have a better level of the same, one must refrain from consuming alcohol.
• Go for meditation: Meditation can help the brain pacify and improve the production of this chemical over a period. However, to use this as an option, one needs to go for it for a considerable period. While meditating, one must not think about anything and concentrate on his breathing which can help him have an increase in the production of dopamine.
• Increase exercises and their time: More physical activities lead to better production of dopamine in the human brain. Hence one needs to go for more exercises such as running, skipping and brisk walking. Jogging can also prove beneficial in increasing the amount of this chemical in a few weeks, and one can feel active than before.
• Say no to processed food: Processed foods have many elements that can affect the nutrients in the body. Sugary foods though they seem tasty can affect the level of dopamine, and hence those who struggle with the dopamine production in the body must avoid such processed foods with high carbonation and sugar.
• No stress: Stress can cause severe damage to dopamine production. It is ideal for one to stay fit and happy, which can naturally balance the dopamine in the body.

As per experts, the above are a few known options that one can try and benefit from an increased amount of dopamine over a period.

In this article, we will also discuss how sugar impacts your blood sugar level, and you can identify hidden sugar. You will also get tips about choosing better carbs and how to stick to a diabetes-friendly diet.

What is the safe level of sugar?

People these days eat too much sugar, and they don’t have any idea about where to draw the line so that they don’t have diabetes. As per a survey conducted in 2016, it was found that an average adult consumes at least 77 grams of added sugar per day. Children consumed 82 grams of sugar per day.

This number is way above the daily limit recommended by health organizations and doctors.

As per recommendation, the following is the safe level of sugar:

• Men: 36 grams (9 teaspoons)
• Women: 24 grams (6 teaspoons)
• Children: less than 24 grams (6 teaspoons)

If you are facing the wrath of diabetes, your healthcare provider will advise you to eat sugar less than the recommended amount. With a typical diet, you can quickly reach your sugar limit at breakfast. A simple pastry and a couple of cups of coffee will be more than what’s safe for you.

Identify the hidden sugar

If you want to keep your blood sugar level in control, it is important to identify how much sugar is hidden in packaged food and drinks. Even when you read food labels, you might not be aware that sugar can go by another name.

Names to identify when you want to know about hidden sugar:

• Agave nectar
• High fructose corn sugar
• Honey
• Fructose
• Maltose
• Molasses
• Rice syrup
• Sucrose

Different types of sugar can have the same impact on the level of blood sugar. Don’t have a false belief that natural sugars are better for you. You can also overdo it by eating natural sugar derived from natural food sources. Natural sugar, as well as processed sugar, are broken down into glucose and fructose.

Glucose: It is a type of sugar that our body uses for energy needed by the cells in our body

Fructose: Fructose can only get metabolized by our liver. The sugar is then converted into fat, and it results in increased insulin resistance. In the long run, high levels of fructose can cause fatty liver as well as other complications.

What are the common sources of added sugars?

You may not believe this, but there are 100s of added sources of sugar that we don’t pay attention to when we are eating. Some of the few examples of added sugars include:

• Flavored yogurt: 26 grams in each ounce
• Granola bars: 7 to 12 grams in per 70-gram bar
• Jarred spaghetti sauce: 11-grams in half cup
• Peanut butter: 5 grams in one tablespoon
• Protein bars”23-30 grams in 80-gram bar
• Russian salad dressing”3 grams in each tablespoon
• Sweetened apple juice
• Vanilla almond milk

But, don’t worry because most of these food items have sugar-free versions too. Thus, you can enjoy them without worrying about your diabetes.

Choose better carbohydrates

The blood glucose level in your body is affected by the presence of complex carbohydrates (starches) and simple carbohydrates (sugar). These are different ways to include sugar in your diet without going overboard.

• Track your daily intake of carbs. Try to choose food items that are low in Glycemic Index (GI). The GI index measures the impact of different food items on the blood sugar level.
• Look for carbohydrate-rich food that contains less than 10 grams of sugar. You can check the nutritional label on the packaging to find the number. The higher the level of fiber in your food, the fewer carbs the food will absorb with each meal or snack.
• If you want to eat something sweet, try to avoid carbohydrates. For example, if you want to have a slice of cake after dinner, try to cut the portion of rice and bread from your meal. This way, you will be able to eat sweets without worrying about an increase in your blood sugar level.

Conclusion

Having diabetes and not being able to eat anything sweet is really a sad story. But, it does not mean that you can’t eat sugar ever. All you need to do is to be aware of hidden sugar. You need to know what percentage of daily calorie intake comes from sugar. Thus, try to read the food label, choose high-fiber and low-carb food.

We hope this article will help you in knowing how much sugar you can consume if you have diabetes.

What Is High Blood Pressure

More commonly found in older people, high blood pressure also known as hypertension is a health condition that one must not take lightly. It is found more in men older than 45 years of age as compared to women of the same age group. The physical force with which the blood exerts a force on the arteries is termed as blood pressure. With each expansion and contraction of the heart pressure is used and released. When a person’s blood pressure rises it puts more pressure on the heart to pump blood and this can lead to arterial wall-damage, cause heart diseases, kidney diseases, and several others. It can also lead to stroke if left unchecked for a prolonged time.

To get an exact idea about a person’s blood-pressure reading one must consult a doctor. The normal blood pressure of a healthy person should be below 120/80. In this reading 120 stands for the systolic pressure which represents the pressure exerted with every contraction of the heart as it pushes blood forwards and 80 stands for the diastolic pressure when the heart expands. Hypertension is classified into stage 1, stage 2, and as a crisis where each stands for the intensity of the condition. Hypertension is a silent killer and hence dangerous. This is because most of the time it develops within a person unknown to them and deteriorates through the years ending up with fatal results. So, it is very important to get your blood pressure checked periodically to take necessary precautions.

Some Common Causes Of High Blood Pressure

Various factors may lead to hypertension. Some common ones are:

• Age is one of the leading causes. The older the person the more chances of them getting hypertension. Especially in men after 45 years of age and in women after 65 years.
• Diabetes in some people can lead to hypertension.
• A family history of a close relative with hypertension can be another cause of some people getting it in their lifetime.
• Obesity is another leading factor where the main culprit is overeating and lack of any physical activity.
• Excessive alcohol consumption can cause hypertension.
• Stress and anxiety can lead to high blood pressure in some people.
• Diseases of the adrenal gland as well as kidney diseases can cause hypertension. Thyroid disease can also lead to high bp.
• Excessive salt intake in food can cause hypertension.
• Smoking can cause hypertension in some people.
• Sleeping disorders like sleep apnea also cause hypertension.
• Certain medications can cause an elevation in blood pressure in people.

When To See A Doctor

Although for the most part of a person’s life hypertension may not pose any visible symptoms but certain tell-tale signs could be a warning that the person is suffering from very high blood pressure. That is their cue to immediately pay the doctor’s office a visit. The signs may include:

• Unexplained tiredness
• Problems with vision
• Pain and heaviness in the chest
• Breathing difficulties
• Unexplained but extreme headaches.
• A sort of pounding sensation in the neck, ears or chest.
• The appearance of blood in the urine
• Palpitations or irregular heartbeat

Home Remedies To Keep High BP At Bay

Following simple home remedies can help manage your high blood pressure issues and help you lead a healthier life. Below mentioned are some of those:

1. Make exercise a part of your daily routine – exercising regularly is one of the simplest and easiest remedies for many a disease including high bp. One need not follow any rigorous routine and can simply make a habit of walking for 30 minutes a day at least and then slowly increase the time and pace as needed. Not only does it help manage high bp but it also promotes one’s overall health. Exercising also acts as a mood lifter thereby reducing stress which also helps counter one’s high bp problems.
2. Add more potassium to your diet – being an important mineral, potassium helps to get rid of sodium thereby reducing the pressure exerted on the blood vessels. One should consume whole foods as opposed to processed foods to supply the body with the adequate amount of potassium that it needs. Green leafy vegetables, banana, sweet potatoes, nuts, dry fruits, tomatoes, salmon, potatoes, etc. are all great sources of potassium and hence should be consumed regularly to better manage their high bp issues.
3. Cut down on salty food – the more one consumes processed and canned food, the more salt or sodium they are feeding their bodies and this can create havoc to the health of those who are at risk of high bp as well as those who already have hypertension. So, reduce salt intake and resort to lime, dried herbs, spices, etc to add flavor to your food.
4. Learn stress management – stress is a key factor that causes hypertension in people. Doctors often advise hypertension patients to learn to manage their stress levels. Turning to Yoga, aromatherapy, music therapy, meditation, practicing deep-breathing exercises, etc. all help in stress relief and hence enables one to live with a healthy heart and reduced bp levels.
5. Befriend chocolate – yes, you read that right. Chocolate, best eaten dark, being rich in flavonoids assists in the dilation of blood vessels. This promotes heart health and in turn, helps to better manage one’s blood pressure levels.
6. Cut down on smoking and alcohol consumption – bad habits are difficult to get rid of but never an impossible task. Cutting down on alcohol intake and smoking gradually can do wonders to not only lower blood pressure levels but also help improve one’s overall health.
7. Make berries an essential part of your diet – berries contain polyphenols which are heart-healthy plant-based components and hence reduces blood pressure levels. It also favors those having diabetes and heart diseases as well as reduce the risk of stroke.
8. Increase calcium intake – studies have shown that people with low calcium in their diet often fall prey to high blood pressure. But instead of calcium supplements, one must consume calcium-rich foods like dairy, dark leafy vegetables, tofu, sardines, etc.

Conclusion

High blood pressure is a disease that stays through one’s lifetime. The best way to increase longevity hence is by managing hypertension well. For best results make positive lifestyle changes and eat nutrient-enriched food with less or no salt intake. Cut down on unhealthy, processed food and say no to aerated drinks both of which could cause weight gain and obesity. Quitting bad habits like smoking and drinking would also be a wise choice to make to not just reduce one’s high bp levels but also improve one’s overall health and well-being. And lastly, pay periodic visits to the doctor to ensure all is well within.

Having high stamina can help you in doing your daily activities with the highest energy levels without losing much energy after doing it for a long time. Usually stamina refers to the energy or strength a person possesses with which that person can do physical activities with n during all the stress produced because of that activity. Having more stamina is always a beneficial trait as it brings more advantages to your busy life. Fatigue is common in people after a long day of busy work but if stamina levels increase, then it will help in reducing fatigue and exhaustion and help you feel more active all day long.

People always feel tired or lacking energy after rigorous workout sessions which is mainly due to lack of stamina. It may also lead to a stressful and unhealthy lifestyle. There are many simple tricks that can help you in increasing stamina where little effort can change lifestyle. Increasing stamina is an important factor for having a healthy lifestyle as it also improves body health. Stamina is a key factor for people to do their work efficiently for all day long.

Things that will help you in increasing stamina

There are many things and methods available which can help in increasing body stamina. Different foods and exercises can help you in increasing stamina naturally. Eating the right food at the right time requires energy from the body.

Healthy food

As mentioned, eating healthy food is a crucial part to increase body energy levels. Nutrition is the fuel for a body to work effectively and while choosing goes for low fat and high proteins. Foods like soybeans, quinoa, bananas, peanuts, eggs etc are good for increasing stamina. Foods which contain a good amount of vitamin C protein and iron helps in improving your immunity system, increasing energy and helps in repairing muscles and tissues in your body and oranges, spinach, grapes, Apple, cranberries, lemons, limes, pepper, tomato, broccoli, cauliflower, Brussels, sprouts etc are some of which have a high concentration of them. Along with that go for foods which are rich in iron and calcium such as fish, poultry, milk, nuts, cheese.

Carbs

Carbohydrates are the best choice which can provide your body with energy and also increases stamina. Foods which contain a high concentration of carbohydrates such as brown bread, oats, beetroot, banana, sweet potatoes, orange are good to consume. Along with the complex carbohydrates can make you feel more energetic and full all day long as it provides an instant source of energy to fuel your body.

Follow workout routine

Exercising regularly can help you increase stamina and also the resistance of your body towards fatigue. Regular workouts always help you in keeping your body fit and in balance. Simple exercises like jogging, walking, swimming, running, cycling for a few minutes every day make you feel more energetic and help in increasing stamina. It’s all because doing workouts burns calories which produce energy. Including some exercises which are beneficial for cardiovascular health such as jumps, Brisk walking, Jogging or jogging in place, Burpees, Bear crawls, push-ups can be a great help in stamina improvement.

Meal breaks

Avoid eating food in sizable portions at one time. Go for small portions with five meals a day, three meals per day with bigger portions. While concentrating on what you are eating also try to pay attention to how you consume it. Eating a small portion of food at regular intervals can help you in increasing stamina and make the energy available for your body at every time. Eating 5 smaller portions at regular intervals can ensure a continuous supply of energy.

Never skip breakfast

Breakfast is important, which ensures being active all day. Breakfast is an essential meal to improve your body metabolism, so try not to skip breakfast. Simple breakfast like oats, whole wheat bread, eggs will be good to include in your daily routine. Consuming a good amount of calories in the morning can significantly boost your energy levels so go for things like peanut butter, etc.

Have healthy sleep

Having enough rest i.e. Sleep is important so that your body can perform properly. Catch enough sleep of 7-8 hours daily in order to improve your physical and mental performances. Sleeping can help in reducing stress and mental fatigue. And also make sure when and how you are going to sleep because some bad habits can ruin your entire sleep. Habits like sleeping in noisy environments, uncomfortable sleeping positions etc will destroy the results of your sleeping. Eating heavy meals before sleeping may also accumulate more fat into your body, so maintain the required gap between sleep and dinner so go for a walk if possible after dinner, which can help in boosting metabolism and enhancing digestion. If you are having a hard time sleeping, then try to meditate or do yoga for a few minutes.

Always be hydrated

If you are feeling low energy often, the body needs fluids and if you are not consuming the required amount of your body, then you feel a lack of energy because of dehydration. Drinking fluids and water at regular intervals will help you in increasing stamina. Floods of beetroot juice after daily breakfast can help you in supplying a good amount of nitrates, which can help in increasing stamina and also make you more energetic. And drinking hot water early in the morning will be an effective way to boost your metabolism rate and improve digestion.

Keep track on your salt intake

Sodium levels are important because lack of sodium can lead to imbalances in electrolyte and cause dizziness. Because constant engagement in physical activities can lead to loss in Salt as sweat, so maintain sodium levels by keeping track of your salt intake. Because of lack of sodium, it may reduce your stamina levels. Take the recommended level of daily intake of sodium that is 2300 to 2400 milligrams.

Conclusion

There are many methods which can help in increasing your stamina, but some methods may cause damage but choosing a natural way for increasing your stamina will be beneficial in a lot of ways. During this, choose plans according to your body conditions like maintaining your weight according to your height and body structure, always go for healthy choices and if you can’t exercise, then go for things which can help you in spending some calories. Regularity is crucial in these situations because you have to do things continuously to improve your stamina.

If you are determined to increase your stamina, always follow instructions and guidelines which help in better performance and also know the tricks which can help you in proving stamina like a healthy combination of exercises and food to consume. You can also go for a stamina test if you are interested and always keep track of your body conditions and your body mass index.

Staying active is no doubt a must if you want to step on to a healthy lifestyle however there is more than just those workouts that go into making your body healthy and fit inside out. It is the nutrition that we provide to a body that plays a much bigger role in making a body healthy. It’s just like a simple saying of you are what you eat! Our body is capable of making its nutrition from the food that we eat or it makes the required nutrition from the chemical reactions that happen inside our body. However, there are certain nutrients or vitamins that we need to feed our body with. And one such component of nutrition for our body is antioxidants. Antioxidants are known to play a major role in maintaining the good health of our body.

For those who don’t know antioxidants generally are the healthier components of foods that help in boosting the immune system of our body. For those who don’t know, about exactly what antioxidants do, how they work in our body, and what is the connection with brain health? Let’s read on to know more.

Understanding antioxidants

Antioxidants are nothing but certain compounds that are found in food sources. They play a very vital role in protecting the fats, vitamins, and enzymes present in our body. Antioxidants are natural substances that help in preventing or delaying any kind of damage that can occur to the human cell. Generally, it is brightly colored vegetables and fruits, especially the ones that form a part of the Mediterranean diet are known to be an excellent source of antioxidants. So, one can conclude that, in general, the brighter the color of the food you eat, the higher level of antioxidants are present in them. Certain examples of these are:

• Selenium
• Lycopene
• Lutein
• Vitamin A
• Beta-carotene
• Vitamin C
• Vitamin E

Breaking down of antioxidants

In general, antioxidants can be broken down into two different groups, they are:

1. Flavonoids: These are the antioxidants that can be found easily in plants. Nearly 4000 flavonoids have been identified to date. Again, this group 2 can be broken down into seven different categories such as anthocyanidins (example: grapes, blueberries, and wine) and catechins (example: dark chocolate, tea, and cocoa), and many more such.
2. Non-flavonoids: this group too can be further divided into three categories – plant pigments, vitamins, and minerals. Examples of plant pigments include carotenoids (example: vegetables and fruits that are orange in colors such as pumpkins and carrots) vitamin E and vitamin C form the main vitamin antioxidants. Selenium makes for a mineral antioxidant enzyme that is commonly found in eggs, fish, meat, grains, and Brazil nuts.

How are antioxidants work in our body?

Oxidation is nothing but a chemical process or a stress reaction that occurs everywhere in nature virtually and it involves the movement of one electron from one atom to another one. If you are talking about oxidative stress, then this is one condition that contributes to age-related diseases such as Alzheimer’s disease. So this condition surfaces when a body is not able to detoxify the harmful end products of metabolism. We all know that metabolism is nothing but breaking down food into energy. For this process, oxygen is essential, however, during this process, there are dangerous buy products which you get produced and are known as free radicals. And as the human body ages, it becomes more efficient in getting rid of these free radicals, and this results in permanent damage to the cells of the body.

For example, memory loss is one of the outcomes of attacks by free radicals on our bodies. Now, to make this matter worse several factors are capable of speeding up the production of these free radicals, for example, excessive intake of alcohol, a diet that is high in trans fats or saturated fats, and smoking. There are several environmental sources including the pollution caused by us that helps free radicals in the body.

How antioxidants can boost brain health

Several studies show how antioxidants can help in counter reacting with the unstable molecules that constitute free radicals, in short, it counteracts the negative effects of oxidative stress. Some studies have discovered that antioxidants have the potential of reversing some of the symptoms of aging, including memory loss. The brain requires abundant oxygen to perform its activity which is very high metabolic. This ends up making the brain more vulnerable to an attack from free radicals when compared to any other part of the body. And we all know that when free radicals attack the brain, it results in severe memory loss.

Two particular types of flavonoids—luteolin and diosmin are known to reduce the damage caused by free radicals on our brain. Luteolin is found in tomatoes and green peppers whereas diosmin can be found in lemons. Studies have further shown how a flavonoid called anthocyanin which is found in red berries has the capability of decreasing any cardiovascular risk among humans. We all know that whatever is good for the heart, is excellent for the brain, therefore flavonoids are usually recommended by doctors when it comes to treating brain health related conditions.

Certain top-notch antioxidant foods are:

• Cocoa
• Cinnamon
• Artichoke (boiled)
• Dark chocolate
• Cranberries
• Citrus fruit
• Green tea
• Kidney beans
• Goji berries
• Turmeric and ginger
• Tomatoes
• Oregano
• Pecans
• Berries such as strawberries, raspberries, wild blackberries, blueberries, etc.

This is what studies have to say

There are quite several studies that have been carried out to understand the effects of cocoa powder flavonoids on reducing memory loss. Clinical research was carried out on the flavonoids from cocoa and was found that they inhibit the death of neurons that interfere with the brain’s function. So, they kill the neurons of free radicals. Also, some researchers state that the flavonoids present in chocolate and cocoa have the power to preserve cognitive abilities. We are trying to bring light to the antioxidant properties that flavonoids possess. But for them to reach the cells of a brain, they need to 1st be observed in our gut, and then it needs to be passed on through the BBB which is the blood-brain barrier. There is certain evidence that says some flavonoids such as “quercetin” found in onions pass through this barrier without any need for special transportation. Once these flavonoids are absorbed into the human blood and transported to the brain, the anti-oxidants begin their process of preventing any oxidative stress from occurring to the brain cells. This is especially very important among adults as the brain tends to virtually stop replacing any dying or dead neurons.

High levels of flavonoid consumption are known to be linked to lower blood pressure levels which directly translates to lower stress of contracting cardiovascular conditions I am – this is proven by some studies. If you are thinking about the long-term effects of eating a diet that is rich in antioxidants, it will improve your brain health by improving your cognitive abilities and also gives you more control over your mood. While there are a lot of studies in this regard, carrying out such studies requires a lot of effort and are simply very difficult to do, therefore, there is a lack of evidence in this. While increasing flavonoid-rich foods in your diet can improve your health, there is no definitive conclusion about its effects on our health and brain. But eating more colorful fruits and vegetables can never be harmful, can it?