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हाइपरटेंशन को नियंत्रित करने के लिए 5 सरल जीवनशैली परिवर्तन

हाइपरटेंशन जिसे हम हाई ब्लड प्रेशर या उच्च रक्तचाप के नाम से भी जानते हैं। अब तक, जो भी अपने स्वास्थ्य के बारे में जागरूक है, वह हाइपरटेंशन के बारे में ज़रूर जनता है। यदि आप नहीं जानते हैं, तो हाइपरटेंशन मुख्य रूप से हाई ब्लड प्रेशर  (उच्च रक्तचाप) का दूसरा नाम है। ब्लड प्रेशर वो बल है जो रक्त ब्लड वेसेल्स की दीवारों के विरुद्ध लगाता है। बल ब्लड वेसेल्स (रक्त वाहिकाओं) के प्रतिरोध पर निर्भर करता है कि हृदय को कितनी मेहनत करनी पड़ेगी। हाइपरटेंशन कार्डियोवैस्कुलर डिजीज, स्ट्रोक सहित, हार्ट अटैक, हार्ट फेलियर और अनुरिस्म का प्रमुख जोखिम कारक है।

120/80mmHg के नीचे की रीडिंग को एक श्रेष्ठ ब्लड प्रेशर मन जाता है, जबकि 140/90mmHg से अधिक की रीडिंग को आमतौर पर उच्च माना जाता है। ब्लड प्रेशर को नियंत्रण में रखना बेहद जरूरी है। लाइफस्टाइल मैनेजमेंट हाइपरटेंशन के लिए मानक और फर्स्ट लाइन उपचार है।

हाइपरटेंशन को नियंत्रित करने के लिए 5 जीवनशैली परिवर्तन :

  1. शराब को छोड़ो, सिगरेट को बंद करो: बहुत अधिक शराब पीने से ब्लड प्रेशर बीमारी के स्तर तक बढ़ सकता है। एक बैठक में 3 से अधिक ड्रिंक्स (पेय) लेने से अस्थायी रूप से आपका ब्लड प्रेशर बढ़ जाता है। इसे नियमित रूप से दोहराने से लॉन्ग टर्म परिवर्तन हो सकते हैं। अत्यधिक शराब पीने वाले जो ब्लड प्रेशर को कम करना चाहते हैं उन्हें सलाह दी जाती है कि वे बहुत उच्च ब्लड प्रेशर के जोखिम से बचने के लिए 1-2 सप्ताह में शराब का सेवन धीरे-धीरे कम करें। इसके अलावा, आपके द्वारा धूम्रपान की जाने वाली प्रत्येक सिगरेट ख़तम किये जाने के बाद भी कई मिनटों तक आपके ब्लड प्रेशर को बढ़ा सकती है। इसे रोकने से आपको अपना बीपी सामान्य करने में काफी मदद मिल सकती है। धूम्रपान छोड़ने से हृदय रोग का खतरा कम हो सकता है और कुल मिलाकर आपके स्वास्थ्य में भी सुधार हो सकता है।
  2. तनाव से दूर रहें: जब आप तनावपूर्ण स्थिति में होते हैं तो आपका शरीर कई हार्मोनस का उत्पादन करता है। ये हार्मोन अस्थायी रूप से आपके ब्लड प्रेशर को बढ़ाते हैं जिससे आपका दिल तेजी से धड़कता है और आपकी ब्लड वेसल्स को सिकुड़ने पर मजबूर कर देता है। लेकिन जब आपका तनाव दूर हो जाता है तो आपका ब्लड प्रेशर सामान्य हो जाता है। हालांकि, ब्लड प्रेशर में बार-बार अस्थायी स्पाइक्स आपके ब्लड वेसल्स, हार्ट और गुर्दे को एक तरह से लॉन्ग टर्म ह्यपरटेंशन के समान नुकसान पहुंचा सकता है। सप्ताह में 3-5 बार 30 मिनट तक व्यायाम करने से ये तनाव कम हो सकता है, योग और ध्यान आजमाएं, भरपूर नींद लें और खुश रहें। अगर आपको योग और ध्यान में मदद की ज़रूरत है, तो GOQii Pro पर विशेषज्ञों द्वारा आयोजित लाइव, इंटरैक्टिव सेशंस में शामिल हो सकते हैं। आप GOQii ऐप के जरिए क्लास बुक कर सकते हैं।
  3. सोडियम का सेवन कम करें: यदि आपको ह्यपरटेंशन है तो आपके आहार में सोडियम की थोड़ी सी भी कमी आपके हृदय स्वास्थ्य में सुधार कर सकती है और ब्लड प्रेशर को 5-6mmHg तक कम कर सकती है। सामान्य तौर पर, अपने सोडियम सेवन को प्रति दिन 2300 मिलीग्राम या उससे कम तक सीमित करें। हालांकि, अधिकांश वयस्कों के लिए एक दिन में 1500 मिलीग्राम सोडियम का कम सेवन आदर्श है। 1500mg = प्रति दिन 1 चम्मच से कम नमक। अपने आहार में सोडियम को कम करने के लिए, नुट्रिशन लेबल पढ़ें, कम सोडियम वाले खाद्य पदार्थों का चयन करें, नूडल्स, सूप, चिप्स, बिस्कुट आदि जैसे प्रोसेस्ड और पैकेज्ड खाद्य पदार्थों से बचें। अपने भोजन में स्वाद लाने के लिए हर्ब्स और मसालों का उपयोग करें। सोडियम का सेवन धीरे-धीरे कम करें, आपका तालु (पेलेट) समय के साथ एडजस्ट हो जाएगा।
  4. अधिक फल और सब्जियां: सैचुरेटेड फैट और कोलेस्ट्रॉल से बचने के साथ-साथ साबुत अनाज, फलों, सब्जियों और कम फैट वाले डेयरी से भरपूर आहार खाने से आपका ब्लड प्रेशर 11 mmHg तक कम हो सकता है और यह ह्यपरटेंशन में एक राम बाण का काम करता है। इस खाने के प्लान को DASH (Dietary Approach to Stop Hypertension) डाइट के रूप में जाना जाता है। फल और सब्जियां पोटेशियम का सबसे अच्छा स्रोत हैं और यह ब्लड प्रेशर पर सोडियम के प्रभाव को कम करने में मदद कर सकते हैं। रोजाना फल और सलाद खाने की कोशिश करें। सब्जी + फलों की स्मूदी एक बेहतर विकल्प है। अपनी स्मूदी में चुकंदर भी शामिल करने की कोशिश करें, ये ब्लड प्रेशर को कम करने के लिए जाने जाते हैं। ब्लड शुगर की समस्या वाले व्यक्तियों को चुकंदर खाने से पहले अपने डॉक्टर से सलाह ले लेनी चाहिए।
  5. नियमित रूप से व्यायाम करें: व्यायाम को आदत बनाने से आपके ब्लड प्रेशर को कम करने में मदद मिल सकती है। आपको जिम जाने की ज़रूरत नहीं है, लेकिन बस इतना सक्रिय होना है कि आपकी साँसे तेज़ हो जाएँ और दिल की धड़कन थोड़ा बढ़ जाये और इसके लिए आप कुछ तरीकों का इस्तेमाल कर सकते हैं जैसे कि तेज चलना, जॉगिंग, तैराकी या बाइकिंग। सप्ताह में 5 दिनों के लिए दिन में कम से कम 30 मिनट के लिए मध्यम गतिविधि करें। यह तनाव कम करने और ऊर्जा के स्तर में सुधार करने का एक शानदार तरीका है। ह्यपरटेंशन का पता चलने पर शारीरिक गतिविधि कैसे और कब शुरू करें, इस बारे में अपने डॉक्टर या कोच से सलाह लें।

हम आशा करते हैं कि जीवनशैली में ये बदलाव आपको हाई ब्लड प्रेशर का मैनेज करने और रोकने में मदद करेंगे! नीचे टिप्पणी में अपने विचार साझा करें!

एक स्वस्थ जीवन शैली जीने के बारे में अधिक जानकारी के लिए, यहाँ GOQii कोच से बात करें।

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Top 10 Basic Trekking Tips For Beginners

basic trekking tips for beginnersMonsoons = treks! There’s no other way to look at it. Most hiking trails and trekking landscapes light up with luscious greenery during this season. Maybe that’s why avid trekkers and nature lovers venture out to explore spaces when it rains. Now while trekking seems like a fun activity, a few bruises and muscle aches will be the least of your worries if you’re not prepared. So to ensure that you have a good trip to enjoy that beautiful scenery only trekking can bring, here are some basic trekking tips to help you out!

Basic Trekking Tips For Beginners 

1. Walk Straight: Whether you’re climbing up or making your way down, slopes can seem to be a challenge. While surmounting this challenge, make sure that you walk upright and don’t slouch or sit and climb as it can put pressure on your knees which could make the rest of the trek difficult. 

2. Stay Hydrated: When making your way to the great outdoors, make sure you carry at least 2L of water with you. Avoid gulping the water down in one go. Instead, you should sip slowly. Carrying a sipper will help!

3. Carry An Electrolyte Mix: Sweating is only natural when you perform a strenuous activity but when you sweat, you also lose some essential electrolytes. To replenish lost electrolytes, carry some salt and sugar mixed with water. An easier option is to carry Electral or Glucose which you can mix with water. Alternatively, you can also opt for this electrolyte drink available on the GOQii Health Store. You need to be careful that you sip this and do not gulp. Remember to take 2 sips of water for every 1 sip of this energy drink.

walking poles - trekking tips4. Use Walking Poles: A walking pole can easily become your best friend on a trek. It really takes the pressure off your knees when you’re climbing down and supports you well when you’re going uphill. While it might take some time to get used to it, it’s definitely worth it!

5. Avoid Sitting Immediately: If you’ve been climbing for a while, it’s only natural to take a break. But when you do take a break, avoid sitting down immediately. It may make it difficult for you to get back up. Stand and rest for a while before you make your way again. Be mindful of the number of breaks you take as well as frequent breaks will increase tiredness.

6. Fuel Your Body: Your body needs fuel to keep going. Carrying heavy meals doesn’t make sense as you want to travel light, you can opt to carry some nuts, a nutritious trail mix or a protein bar with you. These will give you the energy to keep going. Eat them in small portions when you take a break.

footwear trekking7. Watch Your Footwear: Even if you’re keen on doing just two treks this monsoon, it’s a good idea to invest in a good pair of shoes. Some terrains can be tricky and slippery, especially during monsoons. You need shoes that offer good grip and support you well.

8. Dress Well: A trekking trail might be the worst place you would want to show off your new dress or those awesome, trendy shorts you picked from a fancy outlet. You need to cover up! Wear a Dri Fit, full sleeve shirt and pants that cover your legs. This will protect you from insects, mosquitoes and getting scraped by thorns when you move along a dense trail. You can get some amazing Dri Fit t-shirts and Joggers from the GOQii Health Store!

9. Waterproof Yourself: If you’re planning to carry an umbrella, don’t. During a monsoon trek, leaving your belongings and yourself unprotected from a sudden rain shower would not bode well for you. Try carrying a poncho which will cover most of your body as well as your backpack.

10. Communicate: If you’re with a trekking group or you’re trekking with a group of friends, if at any point you feel uneasy, make it a point to tell your trek leader or organizer. You could put your life in danger if you continue and could ruin the experience for everyone else. It’s best to mitigate issues before they get worse. Remember that communication is key in the outdoors.

Few Things To Bear In Mind Before You Begin 

  • If it is your first time trekking, start walking now! Prepare a little by taking small hikes around your vicinity. Practice on uneven trails instead of footpaths or a park because trek trails won’t be that flat. Additionally, also work on some leg based cardio and try taking the stairs as often as you can. It will help you build some stamina and endurance before your climb.
  • Travel light. Do not carry things you do not need. Fewer the electronics the better. A trek is not a place where you will find any need for a laptop or a tab. Your cellphone, a power bank and a torch, along with other essentials mentioned above will be enough. 
  • Additionally, avoid wearing your earphones when you begin your climb. You might miss out on instruction, a cry for help or any unforeseen circumstance. Keep your eyes and ears wide open and enjoy the natural sounds and vistas you’ll only get in the midst of nature.
  • If you would like to document your adventure, it’s always nice to keep a small notepad with you to jot down your experiences and also to keep a track of the details of the place like how to get there or certain markers which will help you when you visit again. 

We hope these trekking tips help you make the most of your trek! Do let us know your thoughts in the comments below! 

Find more articles on staying healthy and fit during monsoons here. If you need any help to train or build your stamina for a trek, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

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Effects Of Different Medications On Exercise

Effects of Different Medications on Exercise Either you or somebody you know might be on some kind of long term medications! I am not talking about somebody who takes an aspirin or a paracetamol or some antipyretic. When I say long term medications, I am talking about cholesterol, blood pressure and blood sugar lowering drugs. When a patient usually gets on any of these drugs there are high chances that they are on them forever!

Each one of these medications has a tremendous impact on the body which comes as a blow if you’re an exercise person! Every medication has a different set of action, so here are some points for you to keep in mind.

1. Cholesterol Medications

The most commonly used cholesterol medication is statin. The generic names of these drugs available are usually Rosuvastatin, Atorvastatin, Fluvastatin, Lovastatin, Pravastatin, Simvastatin and Pitavastatin.

Note: To check which statin is your medication, check behind the tablet. If it is not mentioned, check it on the company’s site

Effects Of Cholesterol Medications On Exercise 

Statins deplete CoEnzyme Q10 in the body, which is very important for muscles to produce energy. This will affect your strength training routine and your post strength training recovery will be slow. It might also lead to rhabdomyolysis which means muscle death – it is definitely not good.

What Can You Do?

  • The first thing which you should always try is getting off statins as soon as possible with some changes in your diet and exercise routine. You can ask your coach to help you with this! Let your doctor change your medicines and your coach can guide you with the diet and exercise routine.
  • While you are on a statin, you should always try a gradual progress. Do not rush into any kind of exercise routine. Give your body enough time to get adapted.
  • Take longer recovery time. Instead of having a 1-day gap between your strength training schedules, you can take a 2 day gap which will give your muscles more time to recover. You can do light workouts on the day when you don’t plan to do strength training.

2. Beta Blockers

This is a group of medications is used to lower high blood pressure. The most commonly used beta blockers are atenolol, bisoprolol, propranolol and metroporolol.

Note: To check which beta blocker is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of Beta Blockers On Exercise

People who are on beta blockers see that their heart rate is always less no matter what form of exercise they do. Maintaining a proper heart rate during different activities is very important for having good cardiac health. People taking beta blockers witness that their heart rate after a sprint and after moderate jogging is exactly the same. In fact, this shouldn’t be the case. It has to be more while sprinting than jogging.

What Can You Do?

  • Instead of checking your heart rate for your exercise progress, start checking your exertion timing
  • If you start panting very soon, note that time. Work on your stamina and then go ahead. Beta blockers will always keep your heart rate low.

3. ACE Inhibitors

These are another set of medications which are used to lower high blood pressure. The most commonly used ACE Inhibitors are fosinopril, lisinopril, quinapril.

Note: To check which ACE Inhibitor is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of ACE Inhibitors On Exercise 

There are 2 types of people – One who has high blood pressure and is not taking any medication and another one who has high blood pressure and is on either a Beta Blocker or an ACE Inhibitor.

If the person without the medication exercises, his blood pressure will come down automatically post exercise. This is called as post exercise hypotension.

This even happens with someone who is on blood pressure medication, but then it can go really very low! That’s the reason people feel dizzy, shaky, nauseous, and experience blurred vision post exercise. Sometimes, the person can faint as well.

What Can You Do? 

  • For obvious reasons, you cannot skip the medications and neither can you skip your workout but you can definitely manage it
  • For people on BP medications, you should cool down a bit longer than an average person. Instead of a 5-minute cooldown, do a 10-minute cooldown
  • Use your tracker effectively. For example, if your heart rate is 140 beats per minute- Post workout it can drop to 110 which is ok. After another minute it might fall further to 90. Hold on. Breathe it. Stretch yourself. Your targeted heart beat should be only 10% more than your RHR (Resting Heart Rate) which is around 60-70 beats per minute.

4. Blood Sugar Lowering Medications

There are different blood sugar lowering medications which affect the body in different ways. Either they increase the insulin function or remove excess sugar out through urine or they decrease the amount of carbohydrate absorption in the body.

For a non-diabetic person, while exercising, there are different hormonal fluctuations which happen. Adrenaline is released followed by a surge in cortisol levels and these hormones raise blood sugar levels. To bring this down, pancreas secretes another hormone called insulin which brings the elevated sugars down. So, the fluctuation is not seen, whereas this is not the case in people with diabetes.

Some medications can cause hypoglycemia (Blood sugars below 70) in diabetics.

What Can You Do? 

  • In this case, nothing can be done apart from monitoring
  • Check your blood sugar levels before exercising, middle of the exercise and post workout
  • Keep half a glass of fruit juice or 1 glass of milk with you always! If the sugar drops, please consume either of the two.
  • Do strength training, reduce your carbohydrates, add enough proteins to your routine and ask your doctor to reduce your medication.

If this article helped, let us know in the comments below. You can find more articles on fitness here.

If you need help or have any queries regarding the information above, drop us a comment or speak to a certified expert directly by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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The Right Way To Include Superfoods In Your Soup

soupWhether you’re a confident cook or a kitchen newbie, a little advice is always helpful. So, here I am with these need-to-know soup-making tips and techniques to make your soup healthy and nutritious. Soups make an excellent choice for snacking, a light dinner recipe or post workout meal. You can easily fit it in your meals in various ways.

Homemade Soup vs Packed Soups

Canned or dried instant soups contain lots of salt, hidden sugars, fillers, and preservatives to increase shelf life of the product. As with almost anything, home-made is better. Making your own soup takes time, but it gives you complete control over the ingredients and how you prepare them.

Know Your “Superfoods”

Superfoods are all around us but we seldom take note of them. Incorporating superfoods into your bowl of soup can load your meals with nutrition, antioxidant properties and low amount of calories. Some of the popular choices of super foods to consider are Moringa, Drumstick, Pumpkin, Barley, Bell pepper, Sprouted legumes and pulses, Broccoli, Mushroom, Spinach, Sweet Potato and all herbs and spices. Cinnamon, Cayenne peppers, Pepper, Rosemary, Oregano, Lemon grass, Basil, Thyme, Parsley are a boon for our digestive and Immune system.

How Do You Use Superfoods? 

  • Garlic is used widely as a flavouring in cooking soups, but also has been used as a medicine to treat various ailments. Add 5-6 peeled, cracked garlic cloves and cook, tossing them around occasionally, until they are golden brown.
  • Basil is well known for its medicinal properties. The most commonly known pairing of basil is with tomato, broccoli, parsley, oregano, rosemary and thyme. The best way is to puree it into the soup.
  • Oregano is an effective natural antibiotic and antifungal. It may also help you lose weight and lower your cholesterol levels. Half teaspoon is good to go.
  • Rosemary/Thyme is traditionally used to help alleviate muscle pain, improve memory, boost the immune and circulatory system, and promote digestive health. 1 teaspoon is enough to avail its benefits.
  • Cinnamon is one of the most delicious and healthiest spices on the planet. It can lower blood sugar levels, reduce heart disease risk factors and has a plethora of other impressive health benefits. Add ½ teaspoon depending on the quantity of soup. Ceylon cinnamon is better quality.
  • Vegetables are packed with fibre, vitamins, minerals and antioxidants. The recommended daily amount of vegetables for men is at least 3 cups a day and for women at least 2 1/2 cups.  Adding them to soups increases the serving of vegetables in a diet. Steaming and boiling caused a 22% to 34 % loss of vitamin C. Pressure-cooked vegetables retain 90% of their vitamin C.

 NOTE: Add fresh herbs towards the end as the flavour diminishes with heat.

Tips To Choose Your Ingredients

  1. Include seasonal Superfoods that are readily available in the market and your own kitchen. Refer to the above list.
  2. Good Fats: Choose fats that your body needs such as Virgin Coconut oil, homemade pure ghee and olive oil are preferable options to add taste and enhance absorption of fat soluble Vitamins from your vegetables.
  3. Right Base: In order to cut saturated fats like cream, you can replace your creamy base with vegetable broth, tomato puree, coconut milk, tomato puree or vegetable puree.
  4. Pick Seasonal Veggies: Pumpkin, tomato, spinach, onion, beetroot, moringa, mushroom, sweet potato, or mixing three or four vegetables not only enhances the taste but also increases the nutritive value. Garlic is common. Use whatever you like from what is available.
  5. Herbs & Spices: Sea salt and black peppers are your two most basic spices. You can experiment with various herbs as all are beneficial for your gut health. Popular flavour combinations are Basil and oregano pair well with tomato-based soups, Parsley, and rosemary go well with potato-based soups, Parsley and thyme are a nice addition to cream soups.
  6. New Age Superfoods: Handful of boiled barley, quinoa, oats, microgreens, boiled sprouts, Tofu, cooked lentils and legumes adds proteins as well as increases the satiety value and health quotient of the soup. They are perfect because it thickens the soup as it cooks; creating an irresistible, slightly sticky broth that coats your spoon beautifully.

Simple Technique To Cook Any Type Of Soup 

  1. Take vegetables of your choice. Wash it and chop in big pieces.
  2. Take a pressure cooker and add 1 teaspoon of extra virgin or unrefined coconut oil/ olive oil. Add chopped vegetables and mix well.
  3. Add 1 glass of water and give a whistle.
  4. After cooling, separate vegetables from water (vegetable broth) and grind them with a handful of boiled quinoa/ sprouted dal or any other protein source to get a thick paste.
  5. Mix it again in the same vegetable broth and give it a boil adding sea salt and herbs at the end. 
  6. Optional: add coconut milk to give a nice colour, pieces of tofu or beans/ bell peppers for crunchiness.
  7. Serve it hot! Your healthy protein rich, immunity boosting soup is ready!

That’s it!  You can make any soup using the ingredients you have at hand with the flavours you prefer, without any recipe. Some examples of healthy soups are tomato basil soup, bell pepper soup, red pumpkin soup, broccoli soup, moringa soup and sprouted soup.

Do try your own variation and let us know your recipe in the comments below. You can find more articles on nutrition and superfoods here. You can also get these tips or recipes directly from a GOQii Coach by subscribing to Personalised Health Coaching here.

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