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How to manage your stress levels to keep blood pressure down?

One of the most common problems faced by people of today is stress. This could be a result of anxiety caused due to the pressures of life. Though this might not have a lasting effect on the body when experienced initially, one might experience the adverse effects of the same in the long run. Stress on its own could lead to miserable living situations and further affect the physiology of the body, leading to hypertension and cardiac issues. However, proper management of stress could counteract the effects caused giving you a healthy body and mind.

Here are a few tips on how you could keep a track on your stress levels and help manage the problems related before they get out of control.

Sleep: Lack of sleep or poor quality sleep could cause mood swings and negative effects on your mental alertness, physical health, and reduced energy levels.

Solution: Hit the sack on time and make sure you get a minimum of 7-8 hours of sleep.

Exercise: Look for workouts that suit your body and try to get enough of it during the week.

Solution: Meditation, deep breathing exercises, and even enjoying a good game of tennis with your partner or friend could get you all the exercise you need.

Depression: Another cause of stress is depression. And one could escape from the same if they had company.

Solution: Social networking in person and not on a device is one way to keep those blues away. Join an organization, partake in events or even a support group that keeps you among people could quickly get you out of depression.

Time Management: When you are disorganized, you get stressed.

Solution: Keep a schedule and stick to it. Plan events, happenings in life, and programs in advance.

Treat Yourself: Give yourself a pat on the back now and then. Spend time with yourself and try not to ignore the ‘ME time’

Solution: Take a long walk on the beach, fix an appointment for a massage, or just read a book near the ocean.

The above are just a few ways which you could adapt to save yourself from long term effects of stress. If you are suffering from hypertension, or results of effects of stress, don’t hesitate to give us a call.


Steps to boost your metabolism

Metabolism is the prime concern for anyone who’s watching their weight. But, the funny thing about metabolism is that men have a higher rate when compared to women and also continue to burn calories even when at rest. You lucky ones! Though metabolism remains the same for most individuals, there are a few changes in lifestyle which could speed up the rate of metabolism rather than usual.

Build Muscle:

The more the muscle the more you burn calories. The body can burn calories even when at rest. The resting metabolic rate is higher in those who have more muscle. On average, we use a minimum of 6 calories per day to sustain every pound of muscle. In comparison to fat which burns not more than 2 calories per day for each pound of fat.

Hydrate Yourself:

One must make sure to drink enough water every day. A person who drinks more than 8 glasses of water loses more weight when compared to one who drinks not more than 4 glasses per day. Make it a point to drink water and hydrate yourself with unsweetened beverages and drinks, before a snack or a meal.

Energy Drinks:

Most energy drinks are filled with caffeine and taurine. Both caffeine and taurine cause sleep issues, hypertension and high blood pressure. The caffeine drains your energy and doesn’t have anything to do with burning fat.

Indulge in Protein:

Proteins such as lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products can help burn more calories when compared to carbohydrates. Snack on healthy proteins and add to your protein intake during meals to burn more calories.

Switch to Black Coffee:

Coffee, when taken in moderation, can help you with limited calorie burn and help give you the push when you feel exhausted and need to exercise. If you are looking to increase a short- term metabolic rate and increase your attention span at the same time. Coffee can help you with the same.
The loss of weight isn’t always related to exercise or keeping up to your crash diet. It also involves eating the right food that speeds up your metabolism. If you are looking for more advice on keeping a healthy diet and shedding those pounds, look us up and give us a call.


14 Tips for a healthy lifestyle

Around the globe, it is estimated that only a few people out of millions maintain a healthy life. Living a healthy lifestyle is an essential habit that shouldn’t be overlooked as this helps to boost immunity, resist diseases and keep us emotionally and mentally hale and hearty. In a nutshell, a healthy lifestyle increases the length and quality of life as a whole. Although food and physical exercise contribute to healthy lifestyles, yet there are other vital aspects to put in place. To go straight to the details, here are a few tips to embrace a healthy lifestyle.

  • Do not consume harmful substances to gain or lose weight
  • Eat fruits and vegetables regularly
  • Maintain a BMI of about 18-25 kg/m2
  • Keep away from smoke or from inhaling any poisonous substances
  • Exercise regularly, a minimum of 30 minutes or more every day
  • Avoid high-calorie foods or snacks
  • Wash your hands often with soap and water
  • Follow dental hygiene
  • Do not skip meals especially breakfast
  • Get 6 to 7 hours of natural sleep every day
  • Protect yourself from communicable diseases by taking vaccines
  • Keep track of your calorie intake

It is true that some or certain lifestyles are quite hard a task to keep at, particularly when addicted to following the easy going life. To make the above-listed facts easier to track, create a “to do lists and “not do to list” and follow them closely. Bear in mind that in no time you will get used to doing them if they’re difficult now. Hence, make your decision today to get a better life than you have now and inspire others towards the same.

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Last Updated: August 10, 2020