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'Light exercise' is one of the first things every doctor prescribes for hypertension patients. Hypertension is a condition where blood exerts a very high force against the walls of the blood vessels. While a normal person's blood pressure is usually around 120 over 80, a hypertension patient's blood pressure is higher than 140 over 90. Regular exercise helps regulate this blood pressure and improves cardiovascular health. It also improves blood circulation, thus giving you more energy and easing stress.
So, what types of exercises are best for treating hypertension?
Aerobic activities are activities that increase your heart and breathing rate. Simple household chores like mowing the lawn or swabbing the floor can also count as aerobic activities. Other such exercises include brisk walking, jogging and swimming. Alternatively you could join a group sport such as basketball or football to increase your aerobic activity. This will make your heart stronger and reduce stress, both of which will in turn lower your blood pressure.
Lifting weights may cause a temporary spike in blood pressure at the time of exercising, but it has a number of long term benefits. It improves your overall cardiovascular health and helps build strong muscles. Instead of doing a few sets of lifting heavy weights, it is better for a hypertension patient to lift lighter weights more number of times. Light weights challenge the muscles by increasing the number of sets.
Practicing yoga asanas and pranayam can help lower blood pressure and reduce stress induced hypertension. While asanas are yogic positions, pranayam refers to breathing techniques. Some asanas that are beneficial for hypertension are shavasana, sukhasan and shishuasan. Yoga benefits hypertension patients by relaxing the body and calming the nervous system.
How much exercise do you need?
With hypertension, you should be very careful to not overdo any exercise. Brisk walking for 30 minutes or jogging for 20 minutes on a daily basis is ideal. A five minute warm up and cooling down period at the beginning and end of your exercise routine is essential. If you cannot put aside half an hour each day, you could even break it up into smaller periods of 10 or 15 minutes each. When exercising, it is important to listen to your body. The moment you feel out of breath or dizzy, you must stop your exercise.
If you are a regular gym enthusiast, lifting light weights won't be an issue. However, if you live a sedentary lifestyle and are only starting a fitness routine now, it is advisable to consult your doctor before adding weight training to your schedule. You should also consult a doctor if you are above the age of 45 or if you are overweight.
Epilepsy is a relatively common disorder. Most cases of epilepsy can be controlled with a combination of drug therapy and healthy lifestyle. In some cases, surgery may also be advised. Epilepsy affects not only the lifestyle of the patient but also that of their caregiver. Each person reacts to epilepsy in a different way and hence the type of care needed also varies from person to person. While some patients have few seizures and require care only when they're having a seizure others need round the clock care. Here are a few tips to keep in mind if a loved one suffers from epilepsy.
- Know what type of epilepsy he/she is dealing with: Not all epileptic seizures are the same. Find out what type of seizures your loved one suffers from and what are the possible triggers associated with Involve yourself in their lifestyle. Epilepsy should not be a reason for your loved one to lock themselves in a room to stay safe. Participate in activities with them of you feel the activity may be a safety risk if they were to have a seizure; for example - swimming.
- Notice seizure triggers: Often an epileptic patient may not remember the seizure after it has occurred. As their care giver, keep a seizure diary to track their seizures and its related triggers. Look for patterns in the triggers to their epilepsy attacks.
- Keep them safe during a seizure: When experiencing a seizure, the patient will lose consciousness, experience muscle convulsions and may grit his teeth. If the person is standing, hold them so that they do not fall. If they are lying down, try turning them onto their side. Do not put anything into their mouth.
- Take care of them after a seizure: After the seizure, people are most likely to be confused, tired and have a headache. Check for injuries and keep them calm till medical help arrives. Loosen clothing around their neck and ensure that there is nothing inhibiting their breathing.
- Medical identification: While someone who suffers from seizures often is likely to always have someone with them, others who have rare seizures may often venture out alone. In such cases, ensure that they always have medical identification on them. Also make sure that their friends, colleagues etc are aware of their medical condition.
- Help them maintain a healthy lifestyle: Staying active is essential for people with epilepsy. Avoid contact sports and pick low impact exercises like walking, running or swimming. Following a buddy system is essential when an epileptic person works out. If you wish to discuss on any specific problem, you can consult a neurologist and ask a free question.
4 ways to never fall sick at season change
It is your body's immune system that stands between you and the germs. But sometimes it can fail to protect you against disease-causing microbes.
Nonetheless, there are ways in which you can significantly boost your body's immune system and these are:
1. Get adequate sleep and manage your stress well
Depriving yourself of sleep as well as being under stress all the time can hinder the functioning of your immune system. These two actions can bring about an increase in the production of cortisol or the stress hormone and a decrease in the production of protective proteins called cytokines that act against infection or inflammation. Moreover, research shows that individuals who don't get adequate quality sleep are more prone to falling sick.
2. Include fruits, vegetables and nuts in your diet
For boosting your immunity, you need to have an adequate amount of fruits and vegetables as well as nuts. This is because the strength of your immunity rests on nutrients that are supplied to your body. In order for your immune system to experience the beneficial effects of the various nutrients including vitamins and minerals, oats, barley, carrots and cauliflower are few of the immunity-boosting foods that you need to include in your diet.
A test conducted on a group of older adults reveal that upping the consumption of fruits and vegetables improved antibody reaction to the Pneumovax vaccine, which is given out to protect against the bacteria called streptococcus pneumonia.
3. Soak in some sun
Vitamin d obtained from the sun can help in boosting your immune system. Research by the university of Copenhagen has revealed that vitamin d or sunshine vitamin is vital for triggering and arming your body's t cells (a form of white blood cells responsible for killing bacteria or virus infected cells) against disease-causing microorganisms. In order for these cells to be activated, sufficient amount of vitamin d must be made available in the blood.
4. Say 'yes' to exercise
Just as certain foods play an important role in strengthening the immune system, exercise is also essential for promoting general good health and a strong immune system. It helps in improving the flow of blood, enabling the ease of movement of cells and substances throughout the body, thereby allowing them to work efficiently.