How to improve our Brain and mental health with food ?

How to improve our Brain and mental health with food ? 

  There are many foods that are beneficial for cognitive function. These foods are packed with nutrients that can help improve memory, focus, and overall brain health. Here are some of the top contenders:

  • Fatty Fish: Oily fish like salmon, sardines, mackerel, and tuna are rich in omega-3 fatty acids, which are essential for brain function. Omega-3s help to protect brain cells from damage and may improve memory and learning.
    Image of Salmon fish Opens in a new window www.quintadosis.com
  • Berries: Berries are loaded with antioxidants, which can help to protect brain cells from free radical damage. Blueberries, strawberries, raspberries, and blackberries are all excellent choices.
    Image of Blueberries Opens in a new window healthline.com
  • Whole Grains: Whole grains are a good source of complex carbohydrates, which provide the brain with sustained energy. They are also a good source of fiber, which can help to regulate blood sugar levels and improve mood.
    Image of Whole Grains Opens in a new window eatingwell.com
  • Green Leafy Vegetables: Leafy greens like kale, spinach, and collard greens are packed with nutrients that are important for brain health, including vitamin K, folate, and lutein.
    Image of Green Leafy Vegetables Opens in a new window www.pinterest.co.uk
  • Nuts and Seeds: Nuts and seeds are a good source of healthy fats, protein, and fiber. They also contain vitamin E, which is an antioxidant that can help to protect brain cells. Almonds, walnuts, peanuts, flaxseeds, and chia seeds are all good choices.
    Image of Nuts and Seeds Opens in a new window vogue.in
  • Coffee: Coffee can improve alertness and focus. The caffeine in coffee can block adenosine, a neurotransmitter that makes you feel tired.
    Image of Coffee Opens in a new window en.wikipedia.org
  • Dark Chocolate: Dark chocolate (cocoa content of 70% or higher) contains flavanols, which can improve blood flow to the brain and cognitive function. Just be sure to consume in moderation, as dark chocolate is also high in calories and sugar.
    Image of Dark Chocolate Opens in a new window healthline.com

Eating a healthy diet that includes a variety of these foods can help to support brain health and cognitive function. In addition to diet, there are other lifestyle habits that can also promote brain health, such as regular exercise, getting enough sleep, and managing stress

Please also check my other food remedies related blogs : Eating for health 

Guide to Shedding Excess Weight


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Silent killer High Blood Pressure

 

All About Blood Pressure: Your Easy Guide



Hi there!  ready to talk blood pressure. It's the force of your blood pushing against your artery walls, kind of like water pressure in a hose.

There are two key numbers in a blood pressure reading:

  • Systolic: The top number, like the peak pressure when your heart beats and pushes blood out.
  • Diastolic: The bottom number, the pressure when your heart relaxes between beats.

Understanding Blood Pressure Ranges:

  • Normal: Less than 120/80 mmHg (millimeters of mercury)
  • Elevated: 120-129/80 mmHg (not necessarily bad, but watch for trends)
  • Stage 1 Hypertension: 130-139/80-89 mmHg (needs attention)
  • Stage 2 Hypertension: 140/90 mmHg or higher (needs medical attention)
  • Hypertensive Crisis: Higher than 180/120 mmHg (emergency, seek immediate medical help)

Silent Danger: Recognizing High Blood Pressure

The tricky part? High blood pressure (hypertension) often has no symptoms. That's why regular checkups are crucial. However, some signs may include headaches, dizziness, or nosebleeds.

Taking Control: Lowering Your Blood Pressure

Here's where we get proactive! Here are some natural ways to manage your blood pressure:

  • Diet: Limit salt intake, eat plenty of fruits and vegetables, choose whole grains over refined carbs.
  • Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Weight Management: Losing extra weight can significantly reduce blood pressure.
  • Stress Reduction: Find healthy ways to manage stress, like yoga, meditation, or spending time in nature.
  • Limit Alcohol and Smoking: These habits can raise blood pressure.
  • Enough Sleep: Aim for 7-8 hours of quality sleep per night.

Disclaimer: These tips are for informational purposes only and don't replace a doctor's advice. If you have concerns about your blood pressure, consult a healthcare professional for personalized guidance and treatment.

Diet for Blood Pressure Control: Eat Well, Feel Better



You're on the right track! A healthy diet plays a crucial role in managing blood pressure. Here's a breakdown of what to embrace and what to minimize on your plate for optimal BP control:

Embrace these Heart-Healthy Power Players:

  • Fruits and Vegetables: Aim for a rainbow! These are packed with essential vitamins, minerals, and fiber, all beneficial for blood pressure regulation.
  • Whole Grains: Opt for brown rice, quinoa, oats, and whole-wheat bread over refined grains like white bread or pasta. Whole grains provide sustained energy and keep you feeling fuller for longer.
  • Lean Protein Sources: Choose skinless chicken, fish (especially fatty fish rich in omega-3s like salmon and mackerel), beans, lentils, and tofu. Lean protein helps you feel satisfied and reduces cravings.
  • Healthy Fats: Include good fats like those found in avocados, olive oil, nuts, and seeds in your diet. These fats promote heart health and may even have a positive impact on blood pressure.
  • Low-Fat Dairy: Low-fat yogurt and milk are good sources of calcium and vitamin D, both important for overall health.

Minimize these Blood Pressure Villains:

  • Sodium (Salt): This is the biggest culprit! Aim to limit sodium intake to less than 2,300 milligrams (mg) per day, ideally reaching for 1,500 mg for optimal blood pressure control. Read food labels carefully and choose low-sodium options whenever possible. Avoid processed foods, canned goods, and cured meats, which are typically high in sodium.
  • Added Sugars: Sugary drinks, candy, pastries, and desserts contribute to weight gain and inflammation, both of which can worsen blood pressure. Opt for naturally sweet fruits over processed sugary treats.
  • Saturated and Trans Fats: Found in fatty meats, fried foods, and processed snacks, these unhealthy fats increase LDL ("bad") cholesterol and contribute to artery blockage, potentially leading to high blood pressure.
  • Alcohol: Excessive alcohol consumption can raise blood pressure. Moderate your intake or consider limiting it altogether.
  • Caffeine: While the effects of caffeine on blood pressure vary, some people may experience a temporary rise after consuming coffee or caffeinated beverages. Be mindful of your caffeine intake and see if it affects your blood pressure.

Additional Tips:

  • Cook More at Home: This gives you more control over ingredients. Use herbs and spices to add flavor instead of relying on salt.
  • Read Food Labels: Pay attention to serving sizes and sodium content when choosing packaged foods.
  • Portion Control: Be mindful of how much you eat. Use smaller plates and bowls to avoid overeating.
  • Stay Hydrated: Drinking plenty of water helps your body function optimally and may even slightly lower blood pressure.

Remember, a healthy diet for blood pressure control is part of an overall healthy lifestyle. Combine these dietary changes with regular exercise, stress management, and good sleep habits for optimal results. If you have any concerns or need personalized dietary guidance, consult a registered dietitian or your doctor.

Here's a range of exercises that are excellent for both managing blood pressure (BP) and diabetes:

From all the alternatives suggested below, choose the exercise that suits you physically , mentally and financially.

Aerobic Exercises:

  • Walking: A low-impact, accessible option that gets your heart rate up and improves blood sugar control. Aim for brisk walking for at least 30 minutes most days of the week.
  • Swimming: A full-body workout that's gentle on your joints. Swimming is perfect for those who may have pre-existing injuries or joint pain.
  • Cycling: Provides a great cardiovascular workout and strengthens your legs. Cycling outdoors can be especially enjoyable.
  • Dancing: A fun and social way to get your heart pumping. Choose any style you enjoy, from ballroom to Zumba.
  • Team Sports: Playing sports like basketball, tennis, or badminton can be a great way to get exercise and socialize.

Strength Training:

  • Bodyweight Exercises: Push-ups, squats, lunges, and planks are all fantastic ways to build muscle without needing equipment.
  • Resistance Bands: These versatile bands offer a variety of exercises to target different muscle groups and build strength.
  • Free Weights: Dumbbells and barbells can be used to create a more customized strength training routine.

Other Beneficial Exercises:



  • Yoga: Combines physical postures, breathing exercises, and meditation, promoting relaxation and stress reduction, which can benefit both BP and diabetes management.
  • Tai Chi: A low-impact exercise that focuses on balance, coordination, and mindfulness. It's a great option for those who prefer a gentler exercise routine.

Disclaimer : All this knowledge is good but it cannot replace professional help

  • Consult your doctor: Before starting any new exercise program, especially if you have pre-existing health conditions, get clearance from your doctor. They can advise on intensity, duration, and any specific exercises to avoid.
  • Start Slow and Gradually Increase: Don't try to do too much too soon. Begin with a low-intensity routine and gradually increase the duration and intensity as your fitness improves.
  • Find Activities You Enjoy: Consistency is key! Choose exercises you find fun and engaging so you'll be more likely to stick with them in the long term.
  • Listen to Your Body: Pay attention to your body's signals. Take rest days when needed and don't push yourself to the point of pain.

By incorporating a variety of these exercises into your routine, you can effectively manage your blood pressure and diabetes, improve your overall health, and feel your best!

Weight and Blood Pressure: Two Sides of the Coin 

There's a strong connection between weight management and blood pressure (BP). Here's the breakdown:

  • Excess weight puts a strain on your heart. As you gain weight, your heart needs to work harder to pump blood throughout your body. This increased workload can lead to high blood pressure.
  • Fatty tissue releases hormones that can elevate blood pressure. Fat cells produce hormones that can constrict blood vessels and increase blood pressure.
  • Losing weight can significantly lower blood pressure. Studies have shown that even moderate weight loss (5-10% of body weight) can significantly reduce blood pressure.

Natural Weight Loss Strategies:

Shedding those extra pounds can be a game-changer for your blood pressure and overall health. Here are some natural ways to achieve sustainable weight loss:

Diet:

  • Focus on Whole Foods: Base your meals on fruits, vegetables, whole grains, and lean protein sources. These foods are nutrient-rich and filling, helping you feel satisfied and eat less.
  • Portion Control: Use smaller plates and bowls to avoid overeating. Pay attention to serving sizes on food labels.
  • Limit Processed Foods: These are often high in calories, unhealthy fats, sodium, and added sugars, all of which can contribute to weight gain.
  • Reduce Sugary Drinks: Sugary beverages like sodas, juices, and energy drinks are loaded with empty calories and can sabotage your weight loss efforts. Opt for water, unsweetened tea, or black coffee instead.
  • Mindful Eating: Eat slowly, savor your food, and pay attention to your body's hunger and fullness cues. Avoid distractions like watching TV while eating.

Exercise:

  • Regular Physical Activity: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be brisk walking, swimming, cycling, dancing, or any activity that gets your heart rate up and keeps you moving.
  • Strength Training: Including strength training exercises at least twice a week helps build muscle mass, which boosts your metabolism and burns more calories even at rest.

Lifestyle Tweaks:

  • Get Enough Sleep: When you're sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to increased appetite and weight gain. Aim for 7-8 hours of quality sleep per night.
  • Manage Stress: Chronic stress can also contribute to weight gain. Practice relaxation techniques like meditation, deep breathing, or yoga to manage stress and promote healthy eating habits.
  • Stay Hydrated: Drinking plenty of water helps you feel full and may even slightly reduce your calorie intake.
  • If you feel that all this info about diet and exercise is a repetition. It is for emphasis and also because over weight and BP go together  

Remember:

  • Consistency is Key: Don't expect overnight results. Focus on making sustainable changes you can stick with in the long term.
  • Slow and Steady Wins the Race: Aim for gradual weight loss of 1-2 pounds per week. This is a safe and effective way to lose weight and keep it off.
  • Support System: Surround yourself with supportive people who encourage your healthy lifestyle choices.
  • Consult a Doctor or Dietitian: If you have any underlying health conditions or need personalized guidance, consult a healthcare professional or registered dietitian.

By combining these strategies and focusing on a healthy lifestyle, you can effectively manage your weight and improve your blood pressure, leading to a healthier and happier you

Stress Less, Live Better: Unveiling Stress Reduction Techniques

BP causes stress or is it stress that causes BP? is like a chicken and egg situation 

You're absolutely right! Stress reduction is a powerful tool for managing blood pressure. Here's a deeper dive into some effective techniques:

Mind-Body Practices:

  • Meditation: Focuses on calming your mind and achieving inner peace. There are many guided meditations available online or through apps.
  • Yoga: Combines physical postures, breathing exercises, and meditation for a holistic approach to stress relief.
  • Deep Breathing: Take slow, deep breaths from your diaphragm, filling your belly with air. This simple act can significantly lower stress hormones.
  • Progressive Muscle Relaxation: Tense and relax different muscle groups in your body, one by one, to release tension.

Lifestyle Tweaks:

  • Spend Time in Nature: Immerse yourself in the calming effects of nature. Take a walk in the park, hike in the woods, or simply sit outside and listen to the birds.


  • Connect with Loved Ones: Supportive relationships are a powerful stress buffer. Spend time with family and friends who make you feel good.
  • Hobbies and Activities: Engage in activities you enjoy, whether it's reading, painting, listening to music, or playing a sport. Having fun is a great stress reliever!
  • Time Management: Feeling overwhelmed? Prioritize tasks, set realistic goals, and delegate what you can.
  • Say No: Don't be afraid to decline requests that add unnecessary stress to your life.

Remember: Consistency is key! Find what works best for you and incorporate these practices into your daily routine for long-term stress management and a healthier you.

Bonus Tip: If you're new to meditation or yoga, there are many beginner-friendly classes available online or in community centers. Don't hesitate to seek guidance from a qualified instructor

Impact of Alcohol and smoking on BP 

Both alcohol and smoking have significant negative impacts on your blood pressure, raising it and increasing your risk of developing hypertension (high blood pressure). Here's a breakdown of their effects:

Alcohol:

  • Temporary Increase: Consuming excessive amounts of alcohol in one sitting (binge drinking) can cause a temporary but significant rise in blood pressure. This is because alcohol can:
    • Interfere with hormones that regulate blood pressure.
    • Cause blood vessels to constrict, making it harder for blood to flow.
    • Increase fluid retention in your body, putting extra strain on your heart.
  • Long-Term Effects: Repeatedly exceeding moderate alcohol consumption can lead to chronic high blood pressure. This is because chronic alcohol intake can:
    • Damage the lining of your arteries, making them less flexible and increasing blood pressure.
    • Contribute to weight gain, another risk factor for high blood pressure.

Smoking:

  • Immediate Damage: Every time you smoke, your blood pressure rises due to the nicotine and other chemicals in cigarettes. These chemicals:
    • Cause blood vessels to constrict, reducing blood flow.
    • Increase heart rate, putting extra strain on your heart.
  • Long-Term Consequences: Smoking damages your arteries in several ways, leading to high blood pressure:
    • It damages the lining of your arteries, making them more prone to plaque buildup (atherosclerosis).
    • It reduces the amount of oxygen reaching your tissues, which can lead to inflammation and further damage to your arteries.
    • It increases the risk of blood clots, which can block blood flow and raise blood pressure.

Key Points to Remember:

  • The more you smoke or drink, the greater the risk to your blood pressure.
  • Even moderate smoking or alcohol consumption can increase your blood pressure.
  • Quitting smoking and limiting alcohol intake are two of the most effective ways to lower your blood pressure and improve your overall cardiovascular health.

Additional Tips:

  • If you're struggling to quit smoking, talk to your doctor about smoking cessation programs or medications that can help.
  • There is no "safe" amount of smoking for blood pressure. Quitting completely is the best course of action.
  • If you choose to drink alcohol, do so in moderation. The American Heart Association recommends no more than two drinks per day for men and one drink per day for women.

By taking steps to reduce your alcohol intake and quit smoking, you can significantly improve your blood pressure and reduce your risk of heart disease and stroke

Taken from  www.behealthynow.co.uk/natural-health/smart-advice-from-cardiovascular-specialists-you-should-follow/

Sleep Management 

Sleep troubles can definitely affect stress levels and vice versa, so prioritizing good sleep hygiene is essential. Here are some natural tips to help you snag those 7 glorious hours:

Create a Sleep Sanctuary:

  • Cool, Dark, Quiet: Aim for a bedroom temperature around 65°F (18°C), darkness (consider blackout curtains), and quiet (earplugs or white noise machine if needed).
  • Cozy Comfort: Invest in comfortable bedding, pillows, and pajamas that make you feel relaxed.

Craft a Calming Routine:

  • Power Down Before Bed: Avoid stimulating screens like phones, laptops, and TVs for at least an hour before bedtime. Opt for relaxing activities like reading a book, taking a warm bath, or listening to calming music.
  • Relaxation Rituals: Develop a relaxing bedtime routine that signals to your body it's time to wind down. This could include light stretching, deep breathing exercises, or meditation.

Schedule Sleep Like Work:

  • Consistent Sleep-Wake Cycle: Go to bed and wake up at consistent times, even on weekends. This regulates your body's natural sleep-wake rhythm.
  • Limit Naps: Short power naps (20-30 minutes) can be refreshing, but long naps or napping too late in the day can disrupt nighttime sleep.

Optimize Your Day:

  • Regular Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week, but avoid strenuous workouts close to bedtime.
  • Diet for Sleep: Avoid heavy meals, sugary drinks, and caffeine close to bedtime. Opt for a light, healthy dinner a few hours before sleep.
  • Sunlight Exposure: Get enough natural sunlight during the day to regulate your circadian rhythm.

Bonus Tips:

  • Manage Stress: As discussed earlier, chronic stress can disrupt sleep. Practice relaxation techniques like meditation or deep breathing to unwind before bed.
  • Address Underlying Issues: If you suspect an underlying medical condition is affecting your sleep, consult a healthcare professional.

Remember, be patient! It takes time to develop healthy sleep habits. By incorporating these tips and creating a consistent sleep routine, you'll be well on your way to achieving those restful 7 hours

To sum up all the above means of taking charge of BP .

Diet , exercise , weight management are all inter related .

Stress , sleeping well and alcoholic issues are also interlinked 

Think and come out with a perfect diet plan , regular exercise pattern ,good sleeping routine, 

Observe your body and mind combination using simple yogic practices like pranayama 

As already repeated above Consistency and regularity are a must and good support system also can help. Please note that repetition is for emphasis  only.

For some more such videos Please click below links :

Type 2 Diabetes Prevention, detection and cure   Exercise is Medicine 

BAT and its importance in burning fat 

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Exercise is medicine

 Exercise is medicine:



Lack of exercise is a major cause of chronic diseases

Chronic diseases that are major killers in the modern times are essentially due to Physical inactivity.  The  primary cause of most chronic diseases is lack of sufficient exercise . historical evidence showing physical inactivity is detrimental to health and normal organ functional capacities;

If exercise is a medicine or a preventive mechanism to all chronic ailments , then what is the cure all or prevent all exercise?

Ideally this exercise should be for the complete body and mind. At the same time it should be doable for even for those who are suffering from a chronic ailment.

After all it is a medicine and is needed for ailing patients. 

The medicine ( viz exercise ) 

1)should be for both Mind and the body 

2)Should be easy and do-able even for bedridden patients 

Best medicine / Exercise is 1)Walking ,  

2) If you cannot walk Pranayama ( Alternate breathing ) 

What can regular exercise prevent :

physical activity/exercise can be a primary prevention against 35 chronic conditions [Accelerated biological aging/premature death, low cardiorespiratory fitness, (sarcopenia, metabolic syndrome, obesity, insulin resistance, prediabetes, type 2 diabetes, non-alcoholic fatty liver disease, coronary heart disease, peripheral artery disease, hypertension, stroke, congestive heart failure, endothelial dysfunction, arterial dyslipidemia, hemostasis, deep vein thrombosis, cognitive dysfunction, depression and anxiety, osteoporosis, osteoarthritis, balance, bone fracture/falls, rheumatoid arthritis, colon cancer, breast cancer, endometrial cancer, gestational diabetes, preeclampsia, polycystic ovary syndrome, erectile dysfunction, pain, diverticulitis, constipation, and gallbladder diseases]

The list goes on 

All the above diseases can be prevented / cured by proper and regular exercise.

Do moderate workouts and sports activities such as yoga, swimming, and walking to release excess energy without overheating your body. Walking being the most preferred exercise .

What is an exercise ? how do you define it ? as per US Centers for Disease Control and Prevention (CDC)  Verbatim:

Exercise “A subcategory of physical activity that is planned, structured, repetitive, and purposive in the sense that the improvement or maintenance of one or more components of physical fitness is the objective”

But what is the Medicine ( viz Exercise) that is capable of curing and preventing all or most of chronic diseases ?

Is there a single all inclusive exercise that can cure / prevent ailments?

There is one comprehensive medicine /solution to all chronic diseases which is free does not require any special equipment , does not require any training and can be undertaken at anytime , you have guessed what I am talking about , it is WALKING.

Best medicine / Exercise is 1)Walking ,



If you walk 5 Kms a day or 30 minutes a day , which is about 2.5 KMs a day at 5 KM per hour speed, most of the heart related and blood pressure related issues can be overcome.

If only you can cover 5kms in half an hour with brisk walking , nothing like it.

Swimming is also good ,but it requires at the bare minimum a pool and a costume and also a trainer if you have no swimming knowledge.

Also you cannot swim on a rainy day or during winters , daily swim is almost impossible 

If you walk 5 KMs a day and every day ( this can be done if you have a tread mill for rainy days ) the following things happen  increases cardiovascular fitness, strengthens bones, reduces excess body fat, and boosts muscle power and stamina.

5Kms a day walk is a medicine prescribed for conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

Walking is low impact, requires minimal equipment and can be done at your own pace. You can improve upon your speed and duration of walk gradually.

For those who are over weight , old or those who have not exercised for a long time , walking is the best Exercise -medicine 

Walking is not only good for the body but also to your mind if you get some good company. Lookout for a walkers club in your neighbor hood .

Health benefits of this medicine i.e. walking 5 KMs a day

This is known as weight-bearing exercise  as you carry your own body weight , benefits of this medicine are 

1) it improves heart and lung fitness

2) reduced risk of a heart attack and  a brain stroke

3) improved management of conditions such as high blood pressure, sugar ( type 2 Diabetes),high cholesterol and joint and muscular pain or stiffness .



4)stronger bones and improved balance and even controls Osteoporosis (is a disease in which bones become fragile and more likely to break /fracture)

5)increased muscle strength and stamina 

6) reduced body weight , this is a good reason to start using this 5KM s a day medicine 


To actually feel the benefits of this medicine ( walking)  5km s a day is needed if not 30 minutes a day. Also a brisk walk is advised "brisk " walk is just a pace where you cannot sing but are able to speak 

Normally walking as a medicine is quite safe but if you already have some medical condition please take advice from your doctor 

You can incorporate walking as medicine into your life intelligently as part of your routine activity 

1) stop driving to the market which is near by , take a walk 

2) walk to your work place not fully at least some part of it

3) take you dog for a walk , this cn really be entertaining and relaxing 

4) take the staircase and not the lift if possible 

Good to have a pedometer while walking, this measures the number of steps you take.

To achieve health benefits The recommended dosage of  walk- medicine  is 10,000 steps or more a day

Foot wear 

even though walking is a low cost or zero cost medicine , make sure you have good comfortable foot wear to avoid foot or shin pain.

Walking on grass or sandy soil is better than walking on hard concrete roads 

2) If you cannot walk Pranayama ( Alternate breathing )

What if you cannot walk ,what is the exercise / medicine that can help cure your ailment ?

Ancient Rishis have the answer 

Yoga in particular Pranayama.

As per Yoga our body consists of 3 elements  1) kapha 2) Vata 3) Pitta 



any imbalance can cause a chronic ailment. The exercise should maintain balance of the 3 elements , the pranayama that is needed for maintaining balance is called " Nadi sodhana pranayama " 

If one is bed ridden and cannot walk , then ? 

Pranayama is the solution in particular Nadi sodhana pranayama or Anulom vilom 



Anulom vilom: This type of pranayama involves conscious inhalation through one nostril and exhalation through the other. Alternate breathing  Nadi shodhana: Similar to anulom vilom, this technique involves breathing from one nostril to the next. On the inhale, you hold the breath for a brief period of time. This holding of breath is called bahya kumbhakam 

Two types of pranayama one is Anulom Vilom or simple alternate breathing , effortlessly , not to put pressure while breathing. Even if one of your nostrils is partially blocked , do not stress yourself .

Other is Nadi sodhan , a little more vigorous. It involves holding of breath after exhaling. 



Please take medical advice before you start practicing Nadi sodhan 

Alternative breathing also has a soothing effect on the mind.

Best part of pranayama is it has a positive impact on the body and the mind.

Wim Hoff the ice man has practiced this Nadi sodhana and benefitted from this so much so , he started preaching it in his channels. Please check his video below :

Guided Wim Hof Method Breathing

Alternate nostril breathing or Anulom vilom may help to:

relax your body and mind ( produces happiness hormones )

reduce anxiety 

promote overall well-being

These benefits, in turn will help improve your physical health 

The benefits of Alternate breathing and Nadi sodhana for bed ridden patients can be extraordinary. Cancer patients have benefitted immensely from just 30 minutes of Anulome vinome every day.

For patients suffering from chronic diseases mind is stressed out and anxiety is a serious problem. This simple breathing exercise can help  overcome stress and Anxiety, there by helping the healing process.




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Type 2 Diabetes: prevention , detection and Cure

 What is  Type 2 Diabetes:

Type 2 diabetes is a prevalent medical condition affecting millions of people worldwide every day. It is more than just blood sugar levels and insulin resistance; it requires intelligent management of a chronic illness.



What the experts say about  Type 2 Diabetes:

At its core, type 2 diabetes is a metabolic disorder marked by elevated blood sugar levels. Unlike type 1 diabetes, where the body fails to produce insulin, type 2 diabetes involves the body either resisting insulin's effects or not producing enough insulin to regulate glucose levels adequately.


In this analogy, Imagine your body as a well-oiled machine, with insulin serving as the key to unlock cells' doors for glucose entry. In type 2 diabetes, these keys function less effectively, leaving glucose stranded in the bloodstream, leading to various health complications.


What are the factors that contribute to type 2 diabetes, primarily lifestyle disorder. Poor diet, physical inactivity, stress, and excess weight are major culprits. Balancing these factors resembles a delicate game, where diabetes risk increases when unhealthy habits outweigh healthy ones.


However, type 2 diabetes isn't a life sentence; it's a wake-up call to take charge of your health. By finding a balance through medication, diet, exercise, and self-care, managing type 2 diabetes becomes a complicated process.


Managing type 2 diabetes requires making mindful choices daily. It involves monitoring blood sugar levels, regulating diet, staying physically active, and managing stress levels.


Think of it as a process of self-discovery, where you learn to understand your body's signals, recognize the impact of different foods on blood sugar, and find joy in an active lifestyle. Support from healthcare providers, family, and friends plays a crucial role in this journey.

Walking every day at least 5KMs can really help



While challenges like dietary temptations and blood sugar fluctuations exist, so do victories like achieving fitness goals and mastering self-care practices. Type 2 diabetes isn't just a diagnosis; it's a call to action, urging individuals to embrace healthier lifestyles for themselves and their loved ones.


Understanding the Causes of Type 2 Diabetes:

Type 2 diabetes isn't solely a result of genetics or fate. It is a result of combination of events, both controllable and uncontrollable, that make  individuals susceptible to this condition. 


Lifestyle choices, including diet, activity level, and stress, prominently influence type 2 diabetes development. Diets high in processed foods and sugars, coupled with sedentary lifestyles, are sure shot ways to attract type 2 Diabetes



While lifestyle is the main cause , genetics also play a role, shaping individuals' susceptibility to type 2 diabetes based on family history and genetic predispositions.


Weight management is needed, as excess weight, especially around the abdomen, exacerbates insulin resistance, making glucose regulation more difficult.


Age-related changes, sedentary lifestyles, ethnicity, gut health, sleep quality, and mental health all contribute to type 2 diabetes risk. Understanding the above causes  enables individuals to adopt preventive measures and lead healthier lives.


Recognizing Symptoms of Type 2 Diabetes:

Type 2 diabetes often manifests subtly, with symptoms gradually emerging over time. Recognizing these signs empowers individuals to seek timely intervention and management. Here are some telltale symptoms of type 2 diabetes:


Frequent urination, excessive thirst, unexplained weight loss, increased hunger, fatigue, blurry vision, slow wound healing, tingling or numbness, and recurrent infections are common symptoms of type 2 diabetes.


These symptoms signify underlying disturbances in blood sugar regulation and require medical evaluation for proper diagnosis and treatment.


Prevention of Type 2 Diabetes:



Preventing type 2 diabetes involves a human-centric approach focused on knowledge, mindset, and lifestyle modifications. Empowering individuals to take control of their health narrative and shape a healthier future is paramount.


Embracing a balanced diet, staying active, maintaining a healthy weight, monitoring blood sugar levels, prioritizing sleep and stress management, limiting alcohol consumption and avoiding smoking, and seeking support and accountability are key strategies for type 2 diabetes prevention.


These proactive measures aim to mitigate risk factors and foster supportive environments conducive to healthier lifestyles.


Controlling Type 2 Diabetes Naturally with Food and Exercise:

Managing type 2 diabetes naturally involves simple adjustments to diet and exercise routines. Here are practical tips to help individuals effectively manage their condition:


Adopt a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting processed foods and sugary snacks.

Monitor portion sizes and choose healthy carbohydrates high in fiber to stabilize blood sugar levels.

Incorporate regular physical activity, such as walking, swimming, or yoga, to improve insulin sensitivity and glucose control.

Consistency is key; make exercise a habitual part of your routine to maximize benefits.

Regularly monitor blood sugar levels to track progress and adjust habits accordingly.

Stay hydrated, prioritize quality sleep, and avoid excessive alcohol consumption and smoking for optimal diabetes management.

Choosing the Right Foods for Type 2 Diabetes Control:

Selecting the right foods is crucial for managing type 2 diabetes effectively. Here's a guide to making healthier food choices:


Emphasize non-starchy vegetables, whole fruits, whole grains, lean proteins, healthy fats, and low-fat dairy in your diet.

Prioritize foods rich in fiber, vitamins, and minerals to support blood sugar regulation and overall health.

Avoid sugary drinks, sweets, refined grains, fried foods, processed meats, full-fat dairy, and sugary breakfast cereals.

By making informed dietary choices and incorporating nutrient-dense foods, individuals can better manage their type 2 diabetes and enhance their well-being.


This complete knowledge base  helps one to take control of type 2 diabetes as it includes  understanding its complexities, recognizing symptoms, adopting preventive measures, managing it naturally, and making good dietary choices. By empowering individuals with knowledge and practical strategies, we can  strive for healthier  and a brighter future.






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