If you successfully take charge of your blood pressure, naturally, you will probably have a healthy lifestyle, avoid, delay or reduce the necessity for medication.

Here are some tips to maintaining a steady blood pressure:

1. Exercise regularly:

Regular physical activity — like 150 minutes per week, or about half-hour most days of the week — can lower your pressure by about 5 to eight torrs if you’ve got high blood pressure.

It is vital to be consistent because if you stop exercising, your pressure can rise again.


If you’ve got an elevated pressure level, exercise can facilitate your avoid developing hypertension.

If you have already got hypertension, regular physical activity can bring your pressure level right down to safer levels.

Some samples of cardiopulmonary exercise you’ll attempt to lower pressure level include walking, jogging, cycling, swimming or dancing. In addition, you can  try high-intensity interval training, involving alternating short bursts of intense activity with subsequent recovery periods of lighter activity.

Strength training, sometimes also help reduce pressure. Aim to incorporate strength training exercises a minimum of two days per week. Ask your doctor about developing an exercise program.


2. Limit alcohol intake:

 Alcohol will be both good and bad for your health. By drinking alcohol only sparsely — generally one drink daily for ladies, or two each day for men — you’ll potentially lower your vital sign by about 4 pressure unit.

But that protective effect is lost if you drink an excessive amount of alcohol. Drinking over moderate amounts of alcohol can actually raise pressure by several points.


3. Quit smoking:

Each cigarette intake increases your vital sign for several minutes after you finish. Stopping smoking helps your pressure level return to normal.

Quit smoking

The overall health can be improved by quitting smoking and this in turn also reduce the risk of cardiomyopathy. People that quit smoking may live longer than those that never quit smoking.


4. Reduce your stress:

Chronic stress may contribute to high vital sign. More research is required to see the consequences of chronic stress on vital sign.

Occasional stress can also contribute to high pressure level if you react to worry by eating unhealthy food, drinking alcohol or smoking.

Take your time to give some thought to what causes you to feel stressed, like work, family, finances or illness. Once you discover what’s causing your stress, consider how you’ll eliminate or reduce it.


5. Cut back on caffeine:

The role caffeine plays in pressure level continues to be debated. Caffeine can raise pressure up to 10 pressure unit in those who rarely consume it.

But those that drink coffee regularly may experience little or no effect on their pressure level.

Cut back caffeine

Although the long-term effects of caffeine on the vital sign aren’t clear, it’s possible pressure level may slightly increase.

To see if caffeine raises your blood pressure, check your pressure within half-hour of drinking a caffeinated beverage. If your force per unit area increases by 5 to 10 millimeters of mercury, you will be sensitive to the vital sign raising effects of caffeine. Ask your doctor about the results of caffeine on your pressure.


6. Eat a healthy diet:

Your blood pressure can be kept on a low if you make a habit of consuming a diet that’s rich in whole grains, fruited, vegetables and dairy products; low-key, precisely.

Saturated fats and cholesterol can be skimped too.

Changing your eating habits is not easy, but you can have a healthy diet with these 3 tips:

  • Keep a food diary.

You can shed surprising light on your true eating habits if you try and write down what you eat for just one week. Monitor what, how much, why and when you eat.

  • Consider boosting potassium.

The effects of sodium on the blood pressure can be lessened by taking potassium. The best sources of potassium as a food are fruits and vegetables. Supplements are not considered. Get tips from your doctor about the levels of potassium that suits you better.

  • Be a smart shopper.

When you shop, read food labels. When you’re dining out, stick to your healthy eating plan, too.


7. Reduce sodium in your diet:

At least, about 5 to 6 mm Hg or blood pressure can be reduced, if peradventure you have high blood pressure by just a small reduction in your sodium diet, thereby improving your health.

Sodium intake has different effect on blood pressure of different people. In lieu of this, sodium intake should not exceed 2,300milligrams (mg) a day or less.

However, 1500 mg a day sodium level or less is ideal for most adults.


8. Losing weight:

As weight increases, blood pressure increases, too. Overweight can also cause breathing disruption while you sleep(sleep apnea), which in turns, raises your blood pressure.

Lose some weight

Losing weight is one of the most effective changes in lifestyle for controlling pressure of the blood. If you’re overweight or obese, losing even a small considerable amount of weight can help reduce the blood pressure.

In short, you may reduce about 1mmHg of your blood pressure with each kilogram of wight you shed.


9. Check your blood pressure frequently at home and visit the doctor often;

You can keep tabs on your blood pressure, make certain that your changes in life are working, alert you and your doctor to potential health issues if you engage in proper home monitoring.

There’s a wide availability of blood pressure monitors, without a prescription. Be sure to discuss with your doctor about home monitoring before you engage in it.


10. Regular visits to your physician:

If your vital sign is well-controlled, visit your doctor about how often you would like to test it. Your doctor may suggest a check per day or less often.

If you make any changes in your medications or other treatments, your doctor may recommend you check your force per unit area starting period after treatment changes and per week before your next appointment.

Thanks for reading…

Updated  on 2nd  of March, 2021

No part of this article may be edited, copied without the permission of the author

Loneliness doesn’t necessarily imply being alone because you can be alone, yet not lonely. And you can feel lonely in a houseful of people.

It’s a feeling that you’re cut off from people, with no one to confide in. It can happen to children, older adults, and everyone in between as it is a lack of meaningful relationship.

Presently, we have more access to each other than ever before, thanks to the introduction of internet. You might feel more connected to the world when you get attached to “friends” on social media, but it doesn’t always suppress the ache of loneliness.

Almost everybody feels lonely sometimes, and yes, it’s not necessarily detrimental. It’s sometimes a temporary state of affairs due to circumstance, like movement to a new town, divorce, or lose a loved one. Getting involved in social activities and meeting people can usually help you move forward.

Solution to Lonliness

If you are experiencing loneliness, or you in of someone experiencing it, the solutions can be very simple.

Such a person should try out any of these steps;

1. Reach out to family and friends :

Even if it’s just with a phone call or a video call, that’ll do, too.  A quick text, call or seeing someone’s face on a screen can be of great help to improving your well-being.

Make contacting people a regular part of your day. It’s like taking medicine or exercising.

2.stroll out of your home when you are bored

3. If a club interest you, join one; probably a book club, jazz club, collector club, or a spiritual community be it a church, or mosque. Or you might become a volunteer at an organization you support. Dr Miller said, and I quote; “When you’re alone, you focus too much on yourself and dwell on regrets or worries. When you’re with other people, turn your focus outward. When you’re thinking less about yourself, you’re definitely worrying less about yourself,”

4. If you are physically and mentally able to care for it, you can get yourself a pet;

they make wonderful companions, and they provide many emotional and physical benefits.

5. Try and have simple conversations with people. This will stimulate your brain and make you feel better. You can sign up for visit volunteers for centers offering visitors program. You definitely will strike up conversation as you mingle with the people.

But this seems difficult at times, and the longer you are isolated, the harder it can be to making a change. Probably you don’t know what to do, or maybe you’ve tried without success.

This can lead to a problem, because persistent loneliness can have a negative impact on your emotional and physical health. Loneliness has in fact been associated with depression, suicide, and physical illness.

Thanks for reading…

Heartburn could be a burning pain within the chest, just behind the breastbone.

The pain is commonly worse after eating, within the evening, or when lying down or bending over. Occasional heartburn is common and no cause for alarm.

The public can manage the discomfort of heartburn on their own with lifestyle changes non-prescription medications.

Heartburn that’s more frequent or interferes along with your daily routine could also be a signal of a more serious condition that needs treatment.

Symptoms of heartburn include:

  • difficulty swallowing,
  • chronic cough,
  • stomach pain or burning within the upper abdomen,
  • persistent pharyngitis,
  • regurgitation of foods or liquids with a taste of acid within the throat, and
  • persistent hoarseness or laryngitis.
  • A burning pain within the chest that typically occurs after eating and will occur in the dark
  • Pain when you lie down or bend
  • Bitter or acidic taste within the mouth


Heartburn occurs when stomach acid reflux into the tube that carries food from your mouth to your stomach.

Normally after swallowing, a band of muscle round the bottom of the esophagus relaxes to allow food and liquid to flow down into the stomach.Then the muscle tightens again.

If the lower oesophageal sphincter relaxes abnormally or weakens, stomach acid can flow to make a copy into your esophagus (acid reflux) and cause heartburn.

The acid backup could also be worse when you’re bent over or lying down.


Many non-prescribed medications can help relieve heartburn. The choices include:

1. Antacids:

They help neutralize stomach acid. Antacids may provide quick relief, but they cannot heal an already damaged esophagus by stomach acid.

2. H-2-receptor antagonists:

These may reduce stomach acid. H2RAs may provide longer relief, even though they don’t act as quick as an antacid.

Proton pump inhibitors, like lansoprazole and omeprazole, which can also reduce stomach acid.

If non-prescribed treatments don’t work otherwise you depend on them often, see your doctor. You’ll need prescription medication and further testing.

Thanks for reading…

Getting confused about which food to consume and which not to is normal. You generally want to avoid certain foods if you wish to slim and stop chronic illnesses.

Here are some foods that you just should attempt to avoid as they’re generally unhealthy — although the majority can eat them carefully on special occasions with none permanent damage to their health.

1. Sugary drinks

Added sugar is one of the worst ingredients in the modern diet. However, some sources of sugar are worse than others, and sugary drinks are particularly harmful.

Once you drink liquid calories, your brain doesn’t appear to register them as food. Thus, you will find yourself drastically increasing your total calorie intake When consumed in large amounts, sugar can drive insulin resistance and is strongly linked to non-alcoholic liver disease.

It’s also related to type 2 diabetes, heart conditions and various serious conditions.

2. Most pizzas

Pizza is one amongst the world’s most well liked junk foods. Most commercial pizzas are made with unhealthy ingredients, including highly refined dough and heavily processed meat.

Pizza also tends to be extremely high in calories.

3. Alcohol

Moderate drinking won’t harm your heart unless you have got high force per unit area or high triglycerides, a sort of fat in your blood which will boost your odds of cardiovascular disease.

Heavy drinking, on the opposite hand, can result in high force per unit area, failure, strokes, and weight gain. So if you don’t already drink, don’t start.

4. Most fruit juices

Fruit juice is commonly assumed to be healthy. While juice contains some antioxidants and ascorbic acid, it also packs high amounts of liquid sugar.

In fact, drinkable harbours even as much sugar as sugary drinks like Coke or Pepsi — and sometimes even more.

However, these can be  an occasional supplement, not necessarily  every day a part of your diet.

5. Sweetened breakfast cereals

These are processed cereal grains, like wheat, rice, corn etc. They’re especially popular amongst children and often eaten with milk.

They are more palatable, the grains are roasted, shredded, pulped, rolled, or flaked. They’re generally high in added sugar.

6. Most pastries, cookies, and cakes

cookies and cakes aren’t generally bad however if taken in excess it does more harm than good.

Packaged versions are generally made with sugar, refined flour, and added fats. These treats may be tasty, but they need almost no essential nutrients, copious calories, and lots of preservatives.

7. Processed meat

Hot dogs, sausage, salami, and lunch meat are the common worst types of meats not good for the heart. They are high in salt, and most are a larger proportion of saturated fat.

Turkey is better consumed than salami because it doesn’t contain saturated fat. But it still contains a fair proportion of sodium, so its healthiness is not as good as fresh sliced turkey breast.

8. Low-fat yogurt

Yogurt are often incredibly healthy. Nonetheless, most yogurts found within the grocery are bad for you.

They’re often low in fat but loaded with sugar to make amends for the flavour that fat provides.

Most yogurt have been replaced with unhealthy ingredients rather than natural fats Also, many yogurts don’t contain probiotic bacteria as we believed. Most of their bacteria are killed  often during pasteurization

9. Processed meat

Even though unprocessed meat will be healthy and nutritious, the identical isn’t true for processed meats.

Studies show that folks who eat processed meats have the next risk of the many serious ailments, including carcinoma, type 2 diabetes, and heart condition.

Most of those studies are observational in nature, meaning that they can’t prove that processed meat is responsible.

However the statistical link is robust and consistent between studies.

10. Soda

Having small amounts of added sugar isn’t harmful, but a can of soda has more added sugar than experts recommend for a full day.

Soda drinkers tend to realize more weight and are more likely to be obese and have type 2 diabetes, high pressure level, and cardiovascular disease.

And while the science continues to be fuzzy on diet drinks, some research links them to weight gain and strokes.

Though the Western diet packs much food, you’ll be able to maintain a healthy diet if you steer further from the processed, high-sugar items mentioned above. If you target whole foods, you’ll be on your thanks to feeling better and reclaiming your health.

Plus, practising mindfulness once you eat by paying attention to your body’s cues and listening to flavours and textures can facilitate your be more alert to what quantity and what you eat, allowing you to realize a much better relationship with food.

Thanks for reading

What is Grover’s disease

Grover’s disease is a skin condition characterized by a rare sudden red, blisters and sometimes very itches might be obvious.

This spots form round the middle of the body and therefore the rash is most frequently seen in middle-aged men.

This condition is commonly cited as TRANSIENT ACANTHOLYTIC DERMATOSIS(TAD)


Grover’s disease usually happens in men over 50 years old. However, women sometimes get the picture, too.


The explanation for GROVER’S disease is really unknown to scientists. Actually, some doctors think that extreme swings in temperature may play a task also as sun-damaged skin. a preferred but unproven theory is that it should be linked to sweating.

Men who uses hot tubs, steam rooms, electric blankets and a few other warming items are few of already recorded cases. Certain medications, organs transplants, nephrosis, dialysis may also be a cause.


The main symptoms of Grover’s disease are:
A. Itching, which can be intense
B. Rash on the chest, back, arms and legs
C. Blisters which contain a skinny, watery liquid with a follicle at its center
Blisters; surrounded by a swollen ring, which are in clusters

Symptoms usually last about 6 to 12 months, but may flee sooner or take longer to disappear.


If you’ve got a gentle rash, the primary treatments may include:
1. Taking antihistamine orally
2. Application of prescribed cortisone cream to the rash
3. Application of other anti-itch lotions that contain menthol

Peradventure you have got an advanced symptoms, retinods or an antibiotic which is to be taken orally may be suggested by your doctor. But, always contact your doctor about the chance and benefits of the medications you’re prescribed because some medicines can cause side effects.

Severe, stubborn symptoms are often hard to treat and will keep recurring. this might mean you wish long-term treatment, and possibly your doctor may prescribe light therapy combined with medications.

Alternative Treatments for Severe Grover’s disease

Other treatments that will be used for severe symptoms of Grover’s disease are:

  • Antifungal pills
  • Selenium sulfide, an antifungal lotion
  • Cortisone shots,
  • Antibiotics
  • Systemic retinoid

You must have learnt one or two things about Grover’s disease,Thanks for reading…