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Diet Plan And Exercise For High Blood Pressure - tabib.pk

1Oct2019

admin Diet Plans October 1, 2019October 1, 2019 0 Comments

Diet Plan And Exercise For High Blood Pressure

The majority of people are suffering from high blood pressure. This disease can be managed with proper use of medicine. Do you know that just using medication is not enough to get rid of this health issue? Following a proper diet plan and regular exercise is also necessary to improve your quality of life and manage the symptoms of high blood pressure. This article discusses foods that a patient of high blood pressure should eat and exercises which can be helpful in such a situation!

Diet Plan For High Blood Pressure

Following foods are good for maintaining your blood pressure level. Check them out!

Leafy Greens

Leafy green vegetables include potassium which assists your kidneys to work efficiently. In such a way, your elevated blood level becomes low.

These vegetables include;

Swiss chard
Beet greens
Spinach
Collard greens
Turnip greens
Kale
Arugula
Romaine lettuce

Try to get fresh leafy greens as the sodium is added in canned veggies. Though you can easily store these vegetables by freezing them and it’s completely fine. You can also make a smoothie by blending these veggies with nut milk or banana to add flavor and more nutrients to them.

Berries

Handful of berries on a white background

Natural compounds are available in berries. Try to add berries –specifically blueberries in your diet.

“According to a study, consuming berries can lower the pressure of your blood. In this way, you can prevent high blood pressure.”

You can easily add strawberries, raspberries, and blueberries to your diet. You may add them in your morning food or freeze them for later. They can also be added into a healthy dessert.

Skim Milk & Yogurt

Skim milk contains low fat but it’s a rich source of calcium. Both of these food elements help to lower the blood pressure. In case, you don’t like milk or cannot drink it because of some reasons, then go for yogurt.

“As per the American Heart Association, women get 20% reduction in their blood pressure level when they start to eat five or more servings of the milk or yogurt in every 7 days.”

You may add some fruits, almonds, or related ingredients into yogurt to add more health benefits into it. If you are going to purchase canned yogurt, then must keep a check on added sugar. It would be better to buy yogurt with a low amount of added sugar.

Oatmeal

Oatmeal includes low-sodium, low-fat, and high-fiber work for lowering the blood pressure. You can make it your habit to eat oatmeal in your breakfast. It will give you energy for the rest of your day.

You may also take it as a meal at night when you feel hungry. You can make different recipes to eat it in different delicious ways.

Bananas

Bananas are rich sources of potassium. You can simply eat it or add it in your cereal to boost the taste. You can also make a quick breakfast by adding a boiled egg with the banana.

Seeds

Seeds are enriched with various minerals including magnesium and potassium. These ingredients are useful for reducing blood pressure. You may add ¼ cups of squash seeds, pumpkin, and sunflower as a snack meal.

Herbs & Garlic

You can cut out the use of salt from your food by adding useful herbs and garlic in your diet. You may add rosemary, thyme, cinnamon, basil, and related herbs.

A trusted research revealed that garlic is helpful in managing elevated blood pressure. Garlic has nitric oxide which helps in managing blood pressure. Also, it assists in widening of arteries and promotes vasodilation.

Olive Oil

Without any doubt, olive oil is a good and most recommended source of getting healthy fat for your body. Polyphenols are included in it which helps in fighting inflammation. As a result, you get a reduction in hypertension.

Exercises For High Blood Pressure

When it comes to reducing your blood pressure, then you also need to maintain your weight along with it. So, what to do to achieve such a goal? Exercise and physical activities are the best things that can assist you.

“According to Wesley Tyree, MD (an experienced cardiologist), choose the best exercises to maintain your weight so that you can reduce the risk of hypertension.”

Following is a list of some selected exercises that can be helpful for you.

Brisk walk

Exercise is always recommended by doctors. It reduces the stiffness of blood vessels so that the blood can easily flow through the arteries. When you do a workout, you will be able to notice its effects on an immediate basis or after a few days. But when it comes to lowering of blood pressure, you will see a significant difference right after the exercise.

The ideal way to combat your blood pressure is to do the brisk walk. You may do the brisk walk for 10 to 30 minutes in a day to get the best results.

Cycling or biking

30 minutes are enough for doing biking or stationary cycling to lose your weight. Also, this exercise will help you out in reducing your elevated blood pressure. You can divide these 30 minutes into 3 portions, 10 minutes each.

Hiking

One more effective exercise is hiking. It is best for increasing your stamina. You will be amazed to know that it decreases your blood pressure level up to 10 points.

Pedal Pushing or Desk Treadmilling

Pedal Pushing or Desk Treadmilling - tabib.pk

Desk treadmill and pedal pushing are other exercises that help to build up the strong stamina. Make it your routine to do any of these exercises for about 10 minutes every 30 minutes.

Weight Training

You may be amazed to read this, but believe me, weight training helps to reduce the blood pressure. Also, it assists in overall fitness and improves your quality of life.

Swimming

Swimming is one of the best fitness exercises that control your blood pressure as well as works for your overall fitness.

“According to a study, swimming helps in reducing the level of blood among adults ages 60 or older.”

Caution: Before following any diet plan or exercise plan to reduce blood pressure, consult your doctor and ask for the suggestion.

30Sep2019

admin Scleroderma September 30, 2019September 30, 2019 0 Comments

Scleroderma

Overview

Scleroderma – a chronic disease – which is not curable but can be managed with the help of exercise and diet plan. Basically, scleroderma is a disease which happens as a result of various skin disorders and the tightening and hardness of the connective tissues. The disease is progressive and stays for a long time. It depicts that the disease gets worse with the passage of time. So, there is a need for its early diagnosis and corrective treatment options.

This disease also comes under the category of autoimmune disease in which own immune system of the body starts reacting against its cells instead of protecting them.

As a result, the collagen starts to produce in more amount in the body which creates connective tissues. The scarring of tissue, fibrosis, and thickening of tissue happen in such a situation.

The disease is not transmittable but it can run in families. Usually, its patients don’t have any family history of scleroderma.

“In the United States, the disease affects between 75,000-100,000 individuals. Mostly, women between 30 to 50 years are its victims.”

What is Scleroderma?

Scleroderma is a skin disease that is classified as an autoimmune disease. The word ‘scleroderma’ is derived from two Greek words ‘sclero’ and ‘derma’ which means ‘hard’ and ‘skin’, respectively. As the disease is related to skin, its symptoms are the hardness of the skin. Though, its conditions differ from one individual to the other individual.

Causes of Scleroderma

Changes in the condition of the skin can happen because of scleroderma. Changes in skin of hands and fingers are some early symptoms of this disease. You may figure out a change in the form of stiffness, puffiness, and tightness. It can be because of emotional stress or sensitivity to cold. Also, you may experience swelling in your feet and hands when you wake up in the morning.

Some other symptoms may include;

Thickness and tightness of the skin on fingers
A narrowing of blood vessels which is recognized as Raynaud’s disease
Calcium issue in tissues of the body
Visible red spots on hands and face
Issues happen because of esophagus which is linked to stomach & throat

Here, you need to know that symptoms may vary from one individual to the other in different ways. Also, they affect individuals differently in different parts of the body.

When To See A Doctor?

Whenever you see the onset of the symptoms or you have some irritating signs, then you have to visit a qualified and expert doctor for a detailed examination. An early diagnosis can help in better treatment.

Types of Scleroderma

The disease comes in different types. Basically, it is characterized into two types – systematic & localized. Then, the systematic type further characterized.

1. Localized Scleroderma

Mainly, localized scleroderma affects the skin. Further, it may also affect your bones and muscles. However, it does not affect the internal organs of our body. Further, it has 2 types – linear and morphea.

2. Systemic Scleroderma

This type of scleroderma affects the complete body. It includes both internal and blood organs which specifically include lungs, heart, esophagus, and kidneys. Also, circulation of blood is affected by it. It further contains 2 kinds:

3. Diffuse Systemic Sclerosis

Usually, the thickening of the skin affects the area of your hands. In addition to it, your internal organs can also be affected. Such patients may experience weight loss, issue in swallowing, difficulty in breathing, fatigue, and weakness.

4. Limited Cutaneous Systemic Sclerosis

It is not a severe kind of systemic scleroderma, but it has bad impacts on your lower arms, face, feet, legs, and hands. Also, it may create some issues with your digestive system, lungs, and blood vessels. You may also call it as CREST syndrome. Why? Its Abbreviation can tell you the reason!

C: Calcinosis

R: Raynaud’s disease

E: Esophageal issues

S: Sclerodactyly which makes your skin thick

T: Telangiectasias (red spots on the skin)

Symptoms of Scleroderma

Different parts of your body can be affected because of its symptoms.

Muscle weakness
Problem in swallowing
Swollen or painful joints
Dryness in mouth
Dry eyes
Swelling or puffiness in fingers
Sores or ulcers on fingertips
Shortness of breath
Red spots on the chest & face
Weight loss
Diarrhea
Heartburn
One of the most common symptoms – thickness and hardness of the skin on face and hands
Hardened or thickened skin that looks shiny and smooth. It’s most common on the hands and face

Diagnosis

Early diagnosis is necessary as it helps in treating the problem. Scleroderma comes with some vague symptoms that it is not easy to diagnose the problem. Some tests and a detailed physical examination are done by the doctors to get an exact diagnosis. Following tests are helpful in the diagnosis:

Skin biopsy
Using a microscope to check the skin, fingernails, capillaries, and tiny blood vessels
Blood tests to evaluate the levels of specific antibodies

Your doctor will check the reason for shortness of breath, calcium deposits, joint pain, GERD, and skin thickening. Also, the complications of your heart and lungs can be checked.

Risk Factors

Scleroderma is not genetic and it may happen to anyone. Different factors can play their role in the onset of this disease. They may include:

Genetics
Environmental triggers
Problems related to the immune system

“According to an estimate, scleroderma disease occurs more in women as compared to men.”

Complications

Complications may happen because of this disease. However, these complications range from mild to severe. You need to know that they can affect;

Fingertips – if your disease happens along with systemic scleroderma, then it can become severe by restricting your blood vessels. In this way, it damages the tissues of your fingertips and you may get skin sores. In such cases, the tissues of fingertips may die or they require more care and actual treatment.
Lungs – When you have scleroderma, it may affect the functioning of your lungs. In this way, you experience difficulty in breathing and your tolerance level becomes low. High blood pressure may also happen because of the issues in arteries.
Kidneys – When you get high blood pressure because of the disturbance with arteries, it may affect your kidneys. A renal crisis may occur because of instant kidney failure or elevated blood pressure.
Teeth – Your mouth looks narrower and smaller than before because of the severe tightening of the skin on the facial area. In this way, you may feel difficulty in brushing your teeth. Dryness of mouth can also happen as it is seen that patients with scleroderma cannot produce enough amount of saliva. Dental decay may also happen as a result.
Heart – The risks of abnormal heartbeats may increase because of the scarring of heart tissues. Also, this disease can increase the pressure of blood on the right side.
Digestive System – The patient may experience difficulty in swallowing and heartburn because of the digestive issue which raises as a result of scleroderma. Bloating, diarrhea, constipation, and cramps are some other signs.

Treatment

No exact treatment is available for Scleroderma, but it can be managed by using accurate treatment methods. Your doctor will do your detailed conditions, check your symptoms, and do some tests to know which treatment will work for you. Following are some methods which can assist in this regard:

Steroids and related drugs can assist in controlling the immune response. Such medicines can be helpful in internal organ issues, joints, and muscle pain.
Medicines of heartburn
Medicines for controlling blood pressure
Drugs to increase blood flow towards fingers
Nonsteroidal anti-inflammatory drugs NSAIDs, including aspirin and ibuprofen, to help with pain and swelling
Drugs which help in opening blood vessels and managing tissue scarring

Some other things can also be helpful in this regard:

Stress management techniques
Occupational therapy
Physical therapy
Skin treatment which may include laser therapy
Strength training
Exercise
Organ transplantation in case of dire need

“Symptoms of scleroderma fade away with the passage of time in some cases. Though if internal organs are targeted, then the condition may worsen with the passage of time.”

Medications

Overproduction of the collagen is one of the main reasons for this disease. Though no medicine is available until now which can cure this condition. Hence, some medicines can be utilized to control the symptoms of scleroderma and their prevention. For instance, your doctor can prescribe you medicines to:

Dilate blood vessels – Medicines which assist in dilating the blood vessels can help in preventing kidney and lungs diseases.
Reduce digestive issues – Oral medicines to reduce stomach acid can also be helpful in giving relief from heartburn. Medicines and antibiotics can assist in moving food through intestines and as a result the patient gets rid of constipation, diarrhea, and bloating.
Suppress the immune system – Medicines to suppress the immune system can be taken to reduce the symptoms and signs of scleroderma.
Relieve pain – If any of your organs are in pain because of this skin disease, then pain killers are prescribed to feel ease.
Treat skin changes – Changes may happen in the skin condition when a person is suffering from scleroderma. Related medicines are prescribed to reduce and manage these skin changes.
Prevent infections – Prevention of infections is necessary to manage your body condition. Influenza and related vaccinations can prevent the person from any kind of infections.

Therapies

You may get therapies to get help with:

Pain management
Improvement in mobility & strength
Managing daily tasks

Surgery

Surgery is recommended by the doctors and other medical experts when the condition becomes severe. Some recommended surgical options include;

Lung transplant – If your lungs are damaged because of scleroderma, then your doctor may recommend you to go for a lung transplant for better functioning of your body.
Amputation – If the fingertip tissues are used to diet because of the severity of disease, then you may need to get amputation.

You should contact an experienced and skilled doctor when you observe symptoms of scleroderma. Don’t take medicines on your own. Consulting with your doctor is really necessary to get the best medications and management.

Diet Myths That Promote Weight Gain - tabib.pk

28Sep2019

admin Diet Plans September 28, 2019September 28, 2019 0 Comments

Diet Myths That Promote Weight Gain

Diet is the most important part of our lives that we all need to take care of for living a healthy life. There are some diet myths and facts that all of us should know about for making better food choices. Diet myths mislead you to make the wrong food choices and follow the unhealthy food choices you can experience bad health and weight gain as well. Diet myths that encourage weight gain are discussed below and all of us should know about these diet myths.

Diet Myths

Following are some diet myths that can lead to body weight gain and if you don’t correct them you can’t achieve your weight loss goals.

Healthy Diet Does Not Encourage Weight Gain

Some people are of the view that healthy diet does not increase the calories and the body weight does not increase, however it is a misconception because even healthy diet has calories. If you keep eating healthy food with the belief that it does not add into your body weight you will never be able to achieve your weight loss goals.

With Exercise You Can Continue Overeating

One of the most common diet myths that people believe is that exercise allows you to eat as much as you want. Exercise promotes good health, but it does not mean that if you exercise even in combination with unhealthy life style and bad eating habits it will benefit you in the same manner. You need to keep the check your calorie intake, and should exercise accordingly. A moment on lips can make the exercise of an hour crucial for you.

More Mini Meals Are Better Than Less Larger Meals

People on the diet are of the view that if they eat more mini meals instead of less larger meals they will lose more body weight. When they eat smaller portions of the meal they eat more as compared to the larger portions they eat three times of the day. The calorie intake increases by eating smaller portions of diet many times a day.

You need to get rid of these diet myths for being successful in the weight loss regimen.

Diet Plan and Exercises for Cancer Patients - tabib.pk

27Sep2019

admin Cancer September 27, 2019September 27, 2019 0 Comments

Diet Plan and Exercises for Cancer Patients

If you or any of your loved ones is suffering from cancer disease, then you should know that just getting medication is not enough. There is a need to do proper exercise and follow a healthy diet plan to increase the quality of life. Diet and exercise are two essentials of your cancer treatment. Also, they assist you in minimizing the chances of recurrence of cancer. In this way, you can manage associated side-effects in a well-mannered way.

Diet Plan For Cancer

Both – making wise food choices and having enough amount of proteins and calories – are necessary while a person is going through cancer treatment. Though every individual is different from the other, so no one can assure if the patient will feel difficulty in eating or not. And if the difficulty happens, how bad it will be.

The nutritional requirements of every person can be different, so there is a need for an individual evaluation. Side-effects may also happen as a result of cancer treatment. In such situation, changes in nutrition of the patient can be a challenging task. Loss of appetite is a major side-effect of cancer treatment. If a patient consumes healthy and enough diet during the treatment, it helps him in becoming healthy in a less time period. A well-balanced diet plan includes carbohydrates, fat, protein, minerals, and vitamins in a specific quantity which is required by the body. Having enough water is also important. For majority of individuals, following food items should be included in the diet plan;

The minimum amount of salt, alcohol, sugar, and fat
The average amount of dairy products and meat
Lots of cereals, whole-grain bread, vegetables, and fruits

The illness and specific treatment may affect an individual’s appetite and the capability of his body to tolerate foods. Usually, protein and calorie intake should be increased when a person is fighting with a fatal disease like cancer. So, you have to select high-protein and high-calorie foods.

Foods To Help Fighting Cancer

Following is a list of food that can help you in fighting with cancer and even prevent its symptoms.

Apples
Legumes
Carrots
Walnuts
Fatty fish
Cruciferous vegetables
Berries

“There is no food that can cure cancer but a good food choice can help in managing risks and symptoms.”

How Many Calories You Should Intake?

If you are going to calculate how much calories you need to keep your body healthy while getting treatment, then you have to take various factors into consideration. These factors include height, weight, type and stage of cancer, and the presence of side-effects. It will help you in deciding what and when you need to eat.

National Cancer Institute has recommended a way which can help cancer patients to intake more about of nutrients through drinks and foods.

When you feel hungry, eat your biggest meal.
Make it your habit to intake snacks and small meals throughout the day even when you don’t feel too much hungry. It will help you in getting high-protein & high-calorie.
Make it your habit to stay hydrated and drink more amount of water and fresh juices. You may also include liquids like caffeine-free tea, clear carbonated beverages, clear apple juice, and water. 8-12 glass of liquid a day should be your goal.

Hygiene Is Important!

Cancer patients should also pay attention to hygiene so that they intake only clean food. Such patients are at a higher risk to suffer from diseases because their immune system becomes weak. So, additional food safety is a MUST for them.

Be careful in following aspects:

Wash your hands before taking or eating food.
Take care of the required temperatures for your food.
Cover your eatables.
Cook food by keeping your temperatures safe.
Soak the food like berried in water before rinsing because you cannot easily scrub them.
Avoid fruit juice, milk, and raw honey.
Before eating, make it your habit to scrub all raw vegetables and fruits with the help of water and a brush. Unwashed vegetables can make it risky for you and the chances of getting infection may increase.
Avoid sushi, undercooked or raw meat, eggs, poultry, fish, and salad bars as they may contain harmful bacteria.

If you have any questions regarding safety or any aspect of your food choice, then consult your doctor to clear them. Your doctor may also give you a booklet to get help.

Exercise Management For Cancer Patients

Exercise can help you in managing side-effects of the medication and radiation treatment. Hence, in the past, the cancer patients got instructions of taking rest and limiting their physical activities by their doctors. New researches have been made and doctors got to know the importance of exercise and physical activities for cancer patients. They got to know that physical activity helps patients to increase their survival by managing their weight and increasing quality of life. Also, exercise can be helpful in dealing with side-effects including stress, anxiety, and fatigue, etc. On the other hand, limiting physical activity can lead to a reduced range of motion, muscle weakness, and loss of body functioning. By keeping this fact in the consideration, cancer care teams are not urging their patients to get involved in the physical activities and do exercise before, during, and after getting the treatment.

“Walk is the best physical activity to managing your health while fighting with cancer.”

What Regular Exercise Does To Your Body?

While going through cancer treatment, regular exercise can assist you in the following ways:

Reducing fatigue
Maintaining weight
Reducing nausea
Improving balance
Increasing stamina
Improving and maintain physical capabilities
Reducing the risk of osteoporosis
Reducing the risks of depression and anxiety
Increasing the quality of life
Increasing self-esteem
Reducing blood clotting and improving blood flow
Managing muscle strength

Recommended Exercises For Cancer Patients

Following exercises are usually recommended for cancer patients to boost their quality of life.

Resistance training
Aerobic exercises
Flexibility exercises
Stretches

Here, you need to know that different fitness regime is required for every person because every individual is different. So, the exercise program of each patient should be managed on the basis of his safety and ease. Some other aspects should also be considered which may include the stage of level, person’s capability to perform, strength, and fitness level, etc. You have to consult your doctor to make a fitness plan for you.

A List of Best Exercises during Pregnancy - Tabib.pk (1)

26Sep2019

admin Health September 26, 2019September 26, 2019 0 Comments

A List of Best Exercises during Pregnancy

Pregnancy is a phase that comes in the life of every woman almost, and she becomes careful about everything at this time of life for having a healthy baby and safe pregnancy. Exercise is good for both the mother and the baby. If you do the best exercises during pregnancy you can get rid of common discomforts such as sleeping disorders, and back pain.

The List of Best Exercises during Pregnancy

The list of best exercises during pregnancy is discussed below and you can do these best exercises during pregnancy with the advice of your doctor because at times the pregnancy has certain complications so in that case the consultation of a doctor is essential.

Swimming

Swimming is one of the best exercises during pregnancy because it comforts the joints of the body. The swollen knees get relieved with the help of swimming.

Weight training

Weight training is considered to be one of the best exercises during pregnancy; however the strength of this training should not be so intense. If you already do this weight training so the probability is to continue with the same training routine. You should avoid the hard core weight training during pregnancy.

Walking

Walking is always good to strengthen your muscles and to elevate your mood. Most of the women reported it as one of the best exercises during pregnancy because it helps in delivery as well, and can be continued till delivery. You should start with less and then should increase the speed and distance with time.

High intensity sports

High intensity sports are advised to be continued even in pregnancy; however they can make the best exercises during pregnancy by taking some ease in your routine. As the due date of pregnancy comes closer you should run on a smooth surface in order to avoid the spills and reduce the impact.

Stretching

Stretching is something very useful for pregnant women and it is included in the list of best exercises during pregnancy so you should add it in your routine to benefit yourself and the baby as well.

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