Tuesday, 22 September 2015

symptoms of high blood pressure



Young adults who have slight high blood pressure are at a risk of heart problems in their later life
symptoms of high blood pressure
Symptoms of high blood pressure
In a recent study published in Journal of the American College of Cardiology, it is observed that young adults who has marginally above normal blood pressure are at a greater risk of having heart problems in their later stages of life  About 2,500 men and women between the age 18 to 30 years participated in the study. Scientists observed the participants for 25 years. The participants undertook health checkup for once in three years for the duration which included blood pressure measurement and .heart imaging tests at the end of the study. Few people under the age of 30, when the study began, had marginally above normal blood pressure (120/80 to 139/89). Even though this range is not categorised as high blood pressure but an intermediate stage termed as prehypertension. However the scientists found that those people with above normal blood pressure were likely to have symptoms of heart disease in the age of 45-65 particularly in the left ventricle.

Some years ago, high blood pressure was a state of higher blood pressure in the range of 140/90 or higher. Conversely, in the course of last 20 years, many long term researches have revealed that blood pressures in a range greater than 120/80 are connected with an elevated risk of stroke and heart disease. That introduced a term “prehypertension” which means blood pressures between 120/80 and 139/89.

The results indicate that prehypertension starts to affect heart function in the initial period of adult lifecycle. These researchers in their 25 years of study found in the group of men and women between the ages of 18 to 30 years, that those having prehypertension were more possibly to develop symptoms of heart disease. Almost all of them have not shown any symptoms but the echocardiograms indicated the heart irregularities.

What can I do now?


The first thing you can do is get your blood pressure checked least once per year even though it shows 120/80. And definitely do not give a gap of more than 2 years without getting tested.

Many good hospitals have a free health checkup facility wherein they perform preliminary tests such as BMI and blood pressure. Many health supplement providers, Nutrilite distributors for example, offer free health checkup coupons on purchase of their food supplements.  Many social events around you society or work also offer such kind of facilities. You need not to take an appointment to see your doctor for this checkup. Even if a single reading shows your blood pressure above 120/80, take it seriously no matter if you are young.

You can make lifestyle changes at early stages so that you can take actions that will lower the risk of raising your blood pressure with age. By doing so you can lower the risk of heart problems and stroke in later stage of life.

Quit smoking if you are doing so. Diet and exercise can keep your blood pressure in control.

  • Stay physically active all the day. Take a break from TV or PC every 20 minutes. Serve water to your spouse in the commercial break. Even a small stretch makes a big difference.
  • Get at least 30 minutes of moderate-intensity exercise five days a week.
  • Maintain your body weight in normal BMI range.
  • Add more vegetables and fruits in every meal. Reduce potato from your diet.
  • Add healthy protein, fish, and whole grain breads. You can also consider all plant protein powder.
  • You would realize that food tastes better with just minimum or low salt. Reduce salt intake
  • Take water instead of empty calorie beverages.
  • Add omega 3 supplements
  • Reduce all the lifestyle risks that promote inflammation. Inflammation is a key driver to chronic conditions such as heart disease, diabetes, and many more.
What is inflammation?

Inflammation is a vital part of the body’s immune system. Inflammation protects the body against foreign attackers such as viruses, bacteria, and other contaminants, to scavenge the debris, and to help heal injured tissue. It is like a gas burner flame, our body has auto switch high and switch low system to burn the foreign invaders. You cannot switch off the inflammation. However the contaminated food, high fat or processed food we eat the pollution we are exposed to or stress or even lack of exercise increases the inflammation, like heart arteries. If not treated this can lead to cholesterol oxidation and blocked arteries and may further set a stage for heart disease and stroke.

Researchers are designing many inflammation reducing medicines. However, they are in preliminary stages and are likely to be expensive. Perhaps most of them will certainly have any side effects. Instead, you can follow simple changes that can ease inflammation. Following are some recommendations:

Change your cooking oil regularly. This will avoid cholesterol to accumulate in the body. Many oils has anti-inflammatory characteristics especially omega-3 fats. Beware those who promote good omega 6 oil are misleading people. Omega 6 fats are present in almost all the edible oils we see in the market.

Reduce refined carbs.  White bread, maida, potato wages, fries, sugar loaded soda etc. increases levels of cytokines which fuels inflammation. Eating whole grain chapati, , brown rice, brown bread etc. lowers the absorption of blood sugar, allows insulin to be properly utilised, and reduces cytokine secretion.

Fruits and vegetables. The more fruits and veges we eat, the lesser the problem of inflammation. Why? They contain thousands phytonutrients that keep plants stand against air and water pollutions, these phytonutrients has great anti inflammation properties that nutraliese free radicals.

Add nuts and seeds. Taking walnuts, almonds flax seeds and other nuts and seeds to your diet is another delicious way to reduce inflammation.

Reduce Alcohol. Too much alcohol increases the levels of C-reactive protein (CRP), a powerful free radical that supports inflammation.

Add spices to your diet. Herbs and spices such as, ginger, garlic, turmeric, chilies, and many others are rich sources of minerals that fight inflammation.

Summary

If you are a do it yourself kind a person, design your diet chart to suit your lifestyle and eating pattern using diet kundali. You can get in touch with our dietitian at www.dietkundali.com You can pick and choose in your diet foods that reduces inflammation and omit the foods that promote it. If you add an omega 3 supplement in your diet right from your adult life, it would be a great decision to begin and it will help a lot in your later 60s.  You probably won’t realize or sense any difference. But it will be a huge favor to your body’s immune system that will pay off in numerous ways.

Thursday, 3 September 2015

Tips to lose weight naturally - Diet plan and Exercise



Losing weight naturally from diet and exercise!!



Weight loss plans available in the market may help you reduce few kegs, but long term sustainable weight management depends on healthy eating practices and regular exercise. 
How to lose weight naturally
How to lose weight naturally
If you are looking for ways to lose weight, there are so many programs in the market to help you. You perhaps almost every a day see an ad for a weight loss plan, diet remedy or a book  in print and electronic media. But which ones is effective?
A review of scientific examination of many commercial weight loss programs found that few of the weight loss programs helped people lose weight.  On the other hand, the weight loss was relatively small, and the members of the weight loss program started to regain weight after they stopped the program.


Weight loss is tough,” says Dr. Bhagat, who is a general practitioner in Mumbai. “Short term weight loss may be worth less if you are unable to maintain it after the program. Even a 2 to 3 kg weight loss per year is worthwhile if you are able to maintain the reduced weight. There is no alternative other than burning calories for a sustainable weight loss” 

How healthy are diet plans?


Most of the us now a day’s rely on packaged or prepared meals, canned juices, fresh fruits, vegetables, and dairy products to complete our daily nutritional needs.

Many main items we make have less than 300 calories per serving. If you take out carbs and fats from your dish your calorie count can be severely controlled. Carbohydrates and Fats give 9 calories per gram of energy. Sometimes to compensate for low fats, we may added sugars, as a result of which the low calorie food becomes are very rich in carbohydrates and may receive as much as one fourth of their calories from sugar.

If you make a good diet chart, you may get as low as 15% of energy from fat. Nevertheless, the fat we do eat regularly is saturated fat because it is cheaper to use in processed foods. This saturated fats increases LDL cholesterol which when oxidized may contributes to cardiovascular disease.. These diets advises restraining saturated fats to 10% of energy but does not provide limit on unsaturated fats, which keep you satisfied longer and raise your HDL cholesterol.

Click here to know more on Diet chartClick here to view Natural weight loss tips from diet kundali

Because our diets have so many prepared foods, they are likely to be filled with added flavor and preservatives, which have no recognized benefit. Many diet charts also include multivitamins and food supplements to balance your nutritional deficiency, which you should consider if you are not eating a well-balanced diet. 

Here Diet Kundali can be helpful to you to identify your nutritional status based on your monthly rations and sharing pattern in the family. But the main concern is how many participants sustain their weight loss programs after the course has ended. 

At the end of program, people easily fall prey to tasty food which is full of saturated fat. After you lose weight, it is important for you to allow your body to get accustomed with reduced body mass. To avoid nutritional deficiency, one can consider organic plant based food supplements for a long term.

The secret to lose weight naturally over a long term


In United States there is a registry called “The National Weight Control Registry” which gathers information on the lifestyle, eating and exercise habits of public who had effectively a noteworthy weight loss. 

One need to lose at least 15 kegs to meet the requirements to provide your input, you have to have maintained that weight loss for at least a year. The registry now is full of data from over 10,000 people who have succeeded in loosing an average of 30 kegs and have continued that loss for a typical 5 years. 

Every year, the participants in the registry answers questionnaires detailing the lifestyle changes they made. how and when they eat what they eat, , and their exercise schedule. The scholars who preserve the registry have established the following:

·         More than 19 of every 20 member altered the way they ate to reduce weight naturally.

·        Almost 19 of every 20 member  amplified their physical activity, and the most regularly reported type of activity being walking.

·         More than 3/4th member  took breakfast every day.

·         3/4th member  used to check their Wright at least once a week.

·         2/3rd member  sit less than 10 hours in front of TV per week.

·         9 of 10 members  exercised one hour per day.

Over time as the nutrition guidelines changed, these members have also gradually modified what they eat . It was learned that, on an average, they were taking fewer carbs, more fruits and vegetables, and more unsaturated fats than before. without having a significant consequence on the total calories they were taking.

Getting help with weight loss


Although 9 of 20 members of the National Weight Control Registry participants stated that they had lose weight naturally without any help, the other used some kind of program. If you are looking for weight loss, you might not want to go solo. The best way to begin is with a discussion with your doctor, who can pass on you to a dietitian or a nutritionist.

If you need long term assistance, you may consider one of the commercial weight loss programs such as GM Diet Plan. If you’re designing a diet chart that is based on foods supplements, take a review of the the products with a nutritionist before you begin.

A concluding support: those successful weight losers confirm that the longer they stick to the diet chart and exercise activities, the easier for them to achieve and continue it.
how to lose weight naturally
How to lose weight naturally
 Diet Kundali nutritionists in Mumbai can help you build up an eating pattern that is both full of nutrients and easy to keep up with. Diet Kundali offers Low-calorie meal plans along with an exercise plan to burn calories. The plan includes low-carb conventional foods or meal replacement. Diet Kundali is an online forum which provides online nutritional support, online counseling along with assistance in GM Diet plan to achieve your desired weight without nutritional deficiency.
For  more  information :  http://www.dietkundali.com/