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Hypertension or high blood pressure is a chronic medical condition which increases the risk of developing many health related problems including heart disease, stroke and kidney diseases.
Here are some ways to avoid hypertension:
Maintain weight: People who are overweight should lose weight and those who weight normally should not gain excess weight in order to avoid the risk of hypertension.
Balanced diet: Balanced diet and healthy food can help keep the blood pressure under control. Plenty of fruits and vegetables that are rich in potassium in the diet should be taken. And one should follow diet that will help to manage blood pressure.
Exercise: One should exercise regularly to prevent hypertension. Physical activities play an important role in controlling blood pressure. Even 30 minutes exercise three times a week is good enough to avoid hypertension.
Monitor blood pressure: One should make sure to check the blood pressure regularly. Hypertension occurs with no symptoms so its good to keep a check on your blood pressure levels. Blood pressure in the range of 120-139/80-89 millimeters of mercury (mmHg) will put you at increased risk of developing hypertension. So one should take extra care, if their blood pressure reaches the said range.
Cut on salt: One should reduce the consumption of salt in diet to help keep the blood pressure normal. The higher the intake of sodium, the higher the risk of blood pressure. Salt intake can be cut back by avoiding high-sodium packaged and processed foods. Also, it can be done by not adding extra salt to meals.
Less alcohol: Too much alcohol can lead to the problem of high blood pressure. So one should avoid drinking alcohol if you want to keep your blood pressure under control.
Reduce stress: Blood pressure or hypertension is caused by stress. So taking too much of stress is not good for health and one should lead a stress free life to avoid the disease. To reduce stress methods such as yoga, self-help books, meditation, deep relaxation techniques or mental health counseling should be taken up.
Every Republic Day brings with it the promise of a new tomorrow, a better tomorrow, with endless new possibilities. Why not draw inspiration from this positive Republic Day mood and initiate some healthy activities and habits that will help you live a healthier, and better, life?
Today, on the celebration of India’s Republic Day we give you some great insights on healthy activities.
#1 Healthy Thing to Do This Republic Day: Wake up early!
Waking up early is a great way to start your day, as it prepares you for what is to come and gives you a few extra quality hours for exercise and meal preparation. Get out of bed and get out of the house…go for a run, a jog, a workout – all while keeping in mind the health effects of this new habit. “Rising up early, is one of the best things you can do on your weekend.
#2 Healthy Thing to Do This Republic Day: Eat a healthy breakfast
Celebrate republic day with a rich and healthy breakfast with your family. Cook a healthy breakfast for everyone and eat at a leisurely pace – make an occassion out of it. “A healthy breakfast is a must to start healthy living.
#3 Healthy Thing to Do This Republic Day: Family time
Use your weekend to spend a nice, relaxing time with your family. Spending time with your family will help rejuvenate you mentally and physically, and it will help you strengthen your family’s bonds. Plan a family weekend this republic weekend. If you haven’t managed to escape the city, then plan some other outdoor activities with your loved ones.
#4 Healthy Thing to Do This Republic Day: Say no to junk food
This republic weekend, free yourself from the harmful effects of junk food by completely avoiding it. Junk food is extremely bad for your health, as it is loaded with extra calorie and oil. Refraining yourself from junk food, will give you various health advantages, besides it will also help you avoid weight gain on a long term basis.
#5 Healthy Thing to Do This Republic Day: Go outdoors as far as possible
Many of us spend most of our day working indoors and hardly manage to get even 10% of sunlight. Sunlight provides us with vitamin D, and it is very essential for the proper functioning of our body cells. Use your weekend to connect with nature. Spending more time outdoors will boost your vitamin D levels and leave you feeling happy and cheerful.
#6 Healthy Thing to Do This Republic Day: Eat at least three nourishing meals
If it’s a weekend, it doesn’t mean that you can eat at any point of the day and skip any meal. Make sure you get at least three proper meals even on your weekend. Follow the same pattern, as you have been following on your regular weekdays, this will help your digestive system. Besides, don’t indulge in extra food at a weekend party, especially if you are already full. Follow a definite pattern, and your body will salute you by showing good results.
#7 Healthy Thing to Do This Republic Day: Plan for your weekend
Planning is the best thing one can do to avoid chaos and displeasure. Plan what exactly you are looking forward to this weekend, since you have been working all through the week. Each weekend doesn’t have to be spent in bed or in front of the television. Know what you desire and facilitate it by figuring things out in advance. Leaving a little room for spontaneity doesn’t hurt either, as long as your impulse doesn’t draw you back to bed.
#8 Healthy Thing to Do This Republic Day: Take a break from technology
Refrain from using any gadget on your weekend. Though gadgets help to connect with others, they also keep you wired in all the time – ensuring that there is never a quiet moment in your day. If you want to have a relaxing weekend, then you need to cut off from phones, computers, social media, etc. Enjoy a nice weekend with your family and prove to yourself that living a life without connectivity is possible.