Discover the Importance of Knowing Your Blood Pressure: The Silent Killer Exposed!

Are you curious about what blood pressure is and why it matters? If so, you're not alone! Blood pressure is a vital sign that measures the force of blood against the walls of the arteries as it is pumped around the body by the heart. 

what is blood pressure systolic and diastolic

It is expressed as two numbers: systolic blood pressure (the highest pressure reached in the arteries when the heart contracts and pumps blood) and diastolic blood pressure (the lowest pressure in the arteries when the heart relaxes between beats). In this blog post, we'll dive into what blood pressure is, why it's important, and how to keep it in check. So, let's get started!

What is blood pressure?

The force of blood against the walls of the arteries as it is pumped around the body by the heart is measured by blood pressure. It is expressed as two numbers: systolic blood pressure, which is the highest pressure reached in the arteries when the heart contracts and pumps blood, and diastolic blood pressure, which is the lowest pressure in the arteries when the heart relaxes between beats.

Blood pressure is measured in millimeters of mercury (mmHg) and is written as a ratio, with the systolic blood pressure followed by the diastolic blood pressure. For example, a blood pressure reading of 120/80 mmHg means that the systolic blood pressure is 120 mmHg and the diastolic blood pressure is 80 mmHg.

Normal blood pressure is generally considered to be a systolic blood pressure of less than 120 mmHg and a diastolic blood pressure of less than 80 mmHg. However, blood pressure can vary depending on age, sex, weight, and other factors, so it is important to discuss what is considered normal for you with your healthcare provider.

What is Low blood pressure?

Low blood pressure, also known as hypotension, is a condition in which the blood pressure in the arteries is consistently lower than the normal range. The normal range for blood pressure is generally considered to be a systolic blood pressure of less than 120 mmHg and a diastolic blood pressure of less than 80 mmHg. However, blood pressure can vary depending on age, sex, weight, and other factors, so it is important to discuss what is considered normal for you with your healthcare provider.

what is low blood pressure dangerous

Low blood pressure can have a variety of causes, including dehydration, certain medications, heart problems, and endocrine disorders. In some cases, low blood pressure may not cause any symptoms and may not require treatment. However, in other cases, low blood pressure can cause symptoms such as dizziness, fainting, lightheadedness, and fatigue. If you experience these symptoms or have other concerns about your blood pressure, it is important to speak with your healthcare provider. They can help determine the cause of your low blood pressure and recommend the appropriate treatment.

What is High blood pressure?

High blood pressure, also known as hypertension, is a condition in which the blood pressure in the arteries is consistently higher than the normal range. The normal range for blood pressure is generally considered to be a systolic blood pressure of less than 120 mmHg and a diastolic blood pressure of less than 80 mmHg. However, blood pressure can vary depending on age, sex, weight, and other factors, so it is important to discuss what is considered normal for you with your healthcare provider.

what is high blood pressure symptoms

High blood pressure is often called the "silent killer" because it typically has no symptoms and can go undetected for years. However, if left untreated, high blood pressure can lead to serious health problems such as heart attack, stroke, kidney damage, and vision loss. Therefore, it is important to have your blood pressure checked regularly and to work with your healthcare provider to manage it if it is high.

There are many factors that can contribute to high blood pressure, including genetics, diet, lifestyle, and certain medical conditions. Treatment for the high blood pressure may include lifestyle changes, such as eating a healthy diet, getting regular exercise, and quitting smoking, as well as medications to lower blood pressure.

In conclusion, blood pressure is a crucial aspect of our overall health and well-being. It's important to regularly check your blood pressure and work with your healthcare provider to manage it if it is high or low. By making lifestyle changes such as eating a healthy diet, getting regular exercise, and quitting smoking, as well as taking any necessary medications, you can help to keep your blood pressure within a healthy range and reduce your risk of serious health problems. Remember, knowledge is power – and knowing your blood pressure can help you take control of your health and live a long and healthy life.

Get Rid of Piles Permanently with These 12 Expert-Recommended Tips!

Piles, also known as hemorrhoids, are a common and often painful condition that affects millions of people around the world. They are caused by swollen veins in the anus and lower rectum and can be triggered by a variety of factors such as constipation, pregnancy, obesity, and prolonged sitting or standing.

how to get rid of piles permanently

If you are suffering from piles, you may be looking for ways to get rid of them permanently. While there is no surefire way to completely eliminate piles, there are a number of steps you can take to reduce the likelihood of experiencing them and to alleviate the symptoms if they do occur.

12 Expert Tips for Getting Rid of Piles Permanently

Here are some of the best tips for getting rid of piles permanently:

1. Keep your stools soft and easy to pass:

One of the primary causes of piles is straining during bowel movements, so it's important to make sure your stools are soft and easy to pass. This can help reduce the pressure on your anus and lower rectum, which can help prevent the development of piles.

To keep your stools soft, try increasing your intake of fiber-rich foods such as fruits, vegetables, and whole grains. These foods add bulk to your stools, which can help them move more easily through your intestine. You can also try taking a fiber supplement, such as psyllium husk or methylcellulose, to increase the fiber in your diet.

In addition to increasing your fiber intake, it's also important to stay hydrated by drinking plenty of water. Water helps to keep your stools soft and can help prevent constipation, which is another common cause of piles.

2. Exercise regularly:

Exercise is not only good for your overall health, but it can also help prevent the development of piles. Regular exercise can help improve your circulation, which can reduce the pressure on your veins and help prevent the development of piles.

In addition, exercise can help improve your bowel movements by helping to move waste through your intestines more efficiently. This can also help reduce the likelihood of developing piles.

3. Avoid prolonged sitting or standing:

Prolonged sitting or standing can increase the pressure on your veins, which can contribute to the development of piles. If you have a job that requires you to sit or stand for long periods of time, try to take breaks and move around regularly to reduce the pressure on your veins.

4. Use a donut-shaped pillow:

If you experience pain or discomfort when sitting, a donut-shaped pillow can help alleviate pressure on your anus and lower rectum. These pillows are designed with a hole in the center to allow room for your tailbone, which can help reduce the pressure on your veins and provide relief from discomfort.

5. Avoid straining during bowel movements:

As mentioned earlier, straining during bowel movements can increase the pressure on your anus and lower rectum, which can lead to the development of piles. To avoid straining, make sure you are getting enough fiber in your diet and staying hydrated. You can also try using a stool softener or a natural laxative, such as prunes or figs, to help make your stools softer and easier to pass.

6. Avoid heavy lifting:

Lifting heavy objects can also increase the pressure on your veins and contribute to the development of piles. If you must lift heavy objects, be sure to use proper technique and lift with your legs, not your back.

7. Use over-the-counter creams and ointments:

If you are experiencing discomfort or pain due to piles, over-the-counter creams and ointments can provide temporary relief. These products contain ingredients such as hydrocortisone, which can help reduce

8. Use warm water to clean the area:

Soaking in warm water, also known as a sitz bath, can help alleviate the discomfort and swelling associated with piles. To do a sitz bath, fill a shallow tub or basin with warm water and sit in it for 15-20 minutes, several times a day. You can also add Epsom salt or baking soda to the water to help reduce inflammation.

9. Apply ice packs:

Applying ice packs to the affected area can also help reduce swelling and discomfort associated with piles. To use ice packs, wrap them in a cloth and apply them to the affected area for 15-20 minutes at a time, several times a day.

10. Try over-the-counter pain medication:

If you are experiencing pain due to piles, over-the-counter pain medication such as acetaminophen or ibuprofen can help alleviate discomfort. Follow the instructions on the package for proper dosage and use.

11. Try natural remedies:
There are several natural remedies that may help reduce the symptoms of piles. Some options include:

  • Aloe vera: Aloe vera has anti-inflammatory properties that may help reduce swelling and discomfort associated with piles. You can apply aloe vera gel directly to the affected area or take it orally in capsule form.
  • Horse chestnut: Horse chestnut is a plant extract that has been shown to reduce swelling and improve circulation. It is available in capsule form and can be taken orally.
  • Witch hazel: Witch hazel is a natural astringent that can help reduce swelling and discomfort associated with piles. You can apply witch hazel directly to the affected area or use it in a sitz bath.

12. Consider medical treatment:
If your piles are severe or do not improve with home remedies, your doctor may recommend medical treatment. Options may include:
  • Rubber band ligation: This procedure involves placing a rubber band around the base of the pile to cut off its blood supply. The pile will eventually fall off and be eliminated.
  • Sclerotherapy: During this procedure, a solution is injected into the pile to shrink it.
  • Infrared coagulation: This procedure uses infrared light to shrink the pile.
  • Hemorrhoidectomy: This surgical procedure involves removing the piles.

It's important to note that these medical treatments may not completely eliminate the risk of developing piles in the future. It's still important to follow the tips listed above to reduce the likelihood of experiencing them.

In conclusion, while there is no surefire way to permanently eliminate piles, there are a number of steps you can take to reduce the likelihood of experiencing them and to alleviate the symptoms if they do occur. These include increasing your fiber intake, exercising regularly, avoiding prolonged sitting or standing, using a donut-shaped pillow, avoiding straining during bowel movements, avoiding heavy lifting, using over-the-counter creams and ointments, using warm water to clean the area, applying ice packs, trying over-the-counter pain medication, and trying natural remedies. 

If your piles are severe or do not improve with home remedies, your doctor may recommend medical treatment. By following these tips and working with your healthcare provider, you can help reduce the risk of developing piles and find relief from their symptoms.

what is the main cause of Hemorrhoids, symptoms, best treatment...

So let us first try to understand what are fissures and piles. The lowermost part of your digestive system is known as the rectum or anal canal. Just above 3cm above there is something called anal cushions. 

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What is Hemorrhoids(Piles, Fistula, Fissure)!

when you suffer from hard stool, constipation, consume fewer salads, vegetables, water, and fiber in your diet and consume more oily and spicy foods and consume alcohol or do smoke or work stress and heavy weight lifting. 

Due to all these things, anal cushions get pressure from the upper side of the cushions and due to this pressure, the cushions do swell up. This swelling is what we call piles, Bawasir, or hemorrhoids. 

What is Fissure?

For example, this is the way to Motion, right here something like a tight rubber band, elastic type muscle is present. Normally what happens is, a normal motion passes through the muscle, the muscle stretches and then shrinks. 

But in some cases, this muscle is too tight and is not able to relax properly. This is because of the factors that I told you about earlier.

The motion already gets hard and the hard motion hits the muscle and the muscle is not able to relax and gets a cut here, that cut is known as a fissure. so now we understand what are fissures and piles.

The symptoms of fissures and piles are mainly pain, swelling, bleeding, burning, and itching. So what happens in hemorrhoids is swelling and bleeding occur the most and what happens in the fissure is pain and discomfort occur the most.

The issue is how to get relief from it? so, before getting relief from it, we have to get away from the stigma associated with it. The problems of fissures and piles are very common issues in many individuals.

Let us assume that you are suffering from grade 1 fissures or piles. maybe at that time home remedies may work. But when your fissures turn a little larger or the anal cushions get narrow or the size of your piles increases to grade 2 or grade 3. Then we cannot manage it with just home remedies. So we will have to come out and seek treatment.

Today we are going to discuss 'Hemorrhoids', which are popularly also known as Piles, Fissures, and Fistula. 

What is piles in construction:

Basically, Piles are a disease of our lower GI system. In this, the blood vessels form masses and those masses bleed and also they start coming out when they bleed. 

Different types of piles:

Depending on the size of the piles, we divide them into 4 grades.

In Grade 1- the swelling is very small and may or may not be visible to our naked eyes.

In Grade 2- the size of the piles increases but it does not come out.

In Grade 3- the size of the mass increases even more but if you push it it will go inside and only pop out when it gets pressurized.

Grade 4 is the most advanced stage of piles. In this, the mass of piles enlarges and cannot be pushed inside again.

What is Fissure mean:

Now, we will talk about Fissures. it occurs when we pass hard stool and due to this, the inner line of the anus gets torn. The main cause of Fissures is a hard stool and applying more pressure.

The main difference between Piles and Fissures is that in Piles the bleeding occurs more. But the pain is less and occurs in the late stage. In Fissures pain is the main problem. The pain would be too much, but the bleeding is less and occurs in the late stage.

What is Fistula in ano:

Now, we will be talking about Fistula. A fistula is basically an abscess that occurred a long time ago. If an abscess occurs near the area of motion and later it pops. 

It usually pops on the 2 ends. One is outside the motion area on the skin, and another is inside the way of motion. When the clotting dries it makes a tunnel which is called Fistula.

There are 2 openings of the tunnel. one is internal, and the other is external. internal opening is not visible and it will only be examined by the doctors. 

The external opening can be situated at any place outside the way of motion. The main problems of external opening are a continuous flow of water and pus from it and getting frequent infections.

Piles, Fissures, and Fistulas are very common in India. Almost 10 million people suffer from these diseases every year. These diseases mostly occur in the young age group and the ratio is slightly more in men as compared to women.

What is the Cause of Hemorrhoids(Piles, Fistula And Fissure)

Now, let's talk about the causes of these three major problems. Constipation, exerting a lot of pressure during defecation, poor hygiene, and repeated infection in this area.

Diagnosis of all three problems is clinical. So, contact Doctors for checkups as soon as possible. The diagnosis is possible in OPD for all three of them and in starting stages it does not need much investigation.

Just in the case of Fistula MRI is needed before the operation to know the type of Fistula.

When is surgery required for Piles and Fissures?

piles and fishers are not very dangerous diseases though they cause part of pain are bleeding. They are not life-threatening are harmful diseases and there is a notion that only surgery is required for all that. 

Very few cases require surgical interventions. Most of them can be treated with the medical line of management and some changes in our life state. 

So if the patients come at an early stage most of them can be managed without surgery. And surgery is also not that sort of very painful procedure which we are doing in the past. Now very high-end high technology procedures are available, wherein we can treat even the last stages of piles in a very simple way. And without much pain and death. 

They'll be able to go back to the work very next day and hardly about half a day's admission may be required. But most of them can be managed even without surgery and patients should visit the doctor at the earliest. So that we can avoid the surgery. 

Surgery is required only in the third and four stages of hemorrhoids and chronic wishes, which are not responding to the medical line of management.

How to avoid breast cancer-Effective Tips to prevent breast cancer

Breast cancer is alarming but we can prevent it as far as possible by making simple changes in our lifestyle, we have to make changes in our diet and approach towards life. In recent times the risk of breast cancer has greatly increased due to factors like genetic hormones, lifestyle, and environment. 

Therefore if we want to avoid breast cancer we must be aware of the indications that our body gives us. Our body language we should see our hereditary medical history and be extremely alert about our dietary consumption. So let’s discuss some effective tips to prevent breast cancer.

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Here are seven very effective natural tips on how to avoid breast cancer.

1) Choose cosmetics wisely: 

you are not even aware that the cosmetics that we are using can cause cancer to avoid deodorants or anti-perspiring liquids that are in aluminum can especially for women who shave their underarms. Also avoid cosmetics, shampoo, hair dyes, sprays, nail polish, sunscreen containing estrogen paraben Felix. 

These chemicals are extremely dangerous and definitely increases the risk of cancer. As far as possible use natural organic products which are free from all these things.

2) Cook in earthenware: 

keeping or cooking foods in a plastic container specially made from polyvinyl chloride polystyrene or styrofoam can lead to detrimental effects over time as toxins are discharged into food. 

Avoid preparing food in a non-stick Teflon pan instead cook in earthenware and heat food in glass and ceramic cutleries or the old age method of cooking food in kadhai iron vessels they are the best.

3) Breastfeed your child: 

Breastfeeding can lower the risk of pre and post-menopause cancer. During lactation hormonal changes occur in the body and delay menstruation. This may slow the production of the estrogen hormone. 

A high level of estrogen hormone can promote the growth of breast cancer cells. It is always advisable to breastfeed your child for at least 6 months for the child's growth as well as for your health.

4) Maintain a healthy weight: 

An increase in weight is often linked with the increase in the growth of breast cancer. So the most simple solution is to keep a check on your weight. Avoid processed or junk food instead follow a Satwik diet. 

Satwik is nutritious tasty and easily digestible. Always eat in moderation, eat at regular intervals and this will help you not to overeat at one time. Have fluids such as water, buttermilk, lemon juice, fruit juices. So it will keep you full and keep you from overeating. Avoid fatty food which contains saturated and trans fat. 

Choose healthy snacks and meal options like fruit and vegetable, whole-grain, pulses and legumes and nuts, and even dairy products. Cook your meal in healthy oil such as olive oil, granola oil, sunflower oil, groundnut oil, coconut oil, sesame seed oil, and even rice bran oil. 

5) Be aware of your genetics: 

women with a significant family history of cancer such ladies should take extra care to see that they prevent cancer and basically, breast cancer. If you have any family member who has had breast-ovarian or prostate cancer you may be at a high risk of breast cancer. Be alert and take necessary precautions beforehand. 

6) Stay Active: 

Being physically active will lower the risk of getting breast cancer. Regular exercise can keep you healthy. Stay fit and keep your weight also in check. Go for a 30 mins brisk walk every day. Practice asanas like Gomukhasana, Paschimotanasana, simple arm stretches, Vashtikasana, Bhujangasana and Dhanurvakrasana.

These asanas will help you to stretch and strengthen the chest muscles and also give an internal message to these organs. 

7) Quit alcohol and smoking: 

You should know that alcohol is a major cause of a variety of problems. Excessive alcohol consumption is linked directly with breast cancer. So naturally, avoid anything which is extremely harmful to your body. 

Also, avoid tobacco In any form strictly and follow a no-smoking rule. Breast cancer is an alarming condition, but don’t be afraid or stressed about it. Maintain a pleasant and happy attitude all the time. A positive approach can help to manage any problem and even prevent the problem. 

So to prevent cancer keep all these points in your mind. Practice them systematically and totally avoid getting into trouble. After all, life will go on, you live happily or with sickness or pain depends upon how you live your life. 

So try and live your life positively, problems will come and go. Cancers are also one of the sicknesses that will come and go. You don’t have to worry about it. 

Don’t bring cancer in your mind, that is in your body. the body will handle it and so keep a positive attitude. be cheerful and happy all the time.

5 Simple Effective Ways To Treat Asthma Attacks At Home

Asthma is a respiratory disease that inflames and narrows the airways. We all know or have met someone who suffers from asthma. So, for this article, we are going to help you with some tips on how to treat asthma attacks at home. Let's get started by discussing the symptoms of an asthma attack...

Asthma is a condition where the airways become narrow and might produce extra mucus. It can be caused by some allergen, mental stress and all other mental conditions and thus they have to be very careful & conscious. 

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But this condition can be significantly reduced by Yoga. So here are some techniques which you should follow in Yoga.

How To Treat Asthma Attacks At Home

First – Yoga Asanas & Pranayama:

Yogic practices can help better your condition. Pranayama is one of the most efficient practices in respiratory problems. Some pranayamas that should be in your routine are: 

1) Intercostal breathing, the respiratory system has 3 muscles that are involved in breathing, breathing in, breathing out, holding breath. One of these muscles is the Intercostal muscles, another is Clavicular muscles, and the third Diaphragmatic muscles. So the first pranayama that you should do very very regularly is with your intercostal muscles. 

So here you’ve to keep your hands on your rib cage and inhale and your rib cage should expand sideways and exhale and ribcage should contract sideways. So this movement of ribcage should be done very regularly.

Other pranayams would be Clavicular breathing, diaphragmatic, breathing and Ujjayi Pranayama.

This Pranayama will help to remove the residual air in the respiratory system. This would help to regulate your breath. Certain other normal exercises should be done and certain asanas should be done very regularly. 

These asanas could be a Sthithprathanasana, Hastuttanasana, Ardh Matsyendraasna, Paschimottanasana, Talasana, Parvatasana, Viparitkarni, Chakrasana. 

Asanas would help to regulate your triggers by boosting immunity. Asanas really helped to reduce your mental load too. At least 30 minutes of exercise should be a part of your routine.

Second point – Mudras:

Lings Mudra, Prana Mudra, and Apana Mudra would help to regulate your respiratory system. 

Understand now, Linga mudra, this mudra helps to balance your Kapha dosha(cough defect ) in your body. It reduces all Kapha (cough) related doshas(defect) like cold, cough, sinusitis, and asthma

Second Mudra is Prana Mudra. Prana Mudra regulates the respiratory system and regulates even our prana. This Mudra should be done daily for five to ten minutes. 

The third is Apana Mudra. It is this. It helps in the detoxification of your whole body. When the excretory organs are stimulated body will get rid of excess toxins and water which is necessary for the management of Asthma.

Third point - Certain spices and herbs:

Here are some natural home remedies for asthma that must be implemented. Certain spices and herbs have decongested properties and help to elevate the symptom. First among these is ginger. 

Ginger is an anti-inflammatory decongestant immune-boosting herb. You should give importance to ginger among all the spices. It is supposed to be a Sattvik spice. 

At least an inch of ginger should go in your body in different forms. It could be in your herbal tea. It could be in your food. It could be in other drinks but take ginger regularly.

The second herb is chamomile. Chamomile is a gorgeous flowering plant, this plant is most famous for its sedative relaxing, and distressing property. Teabags of chamomile are widely available. Having chamomile tea at least once a day is advised. 

The third is Garlic. Another effective remedy for Asthma is garlic. Take a garlic clove and boil it with 30 grams of milk and this drink could be a wonderful drink for asthma. It is most effective in the early stages than later.

The fourth point is Aromatherapy.

The first is lavender oil. Lavender oil is calming antimicrobial and it is proven to reduce anxiety and stress. The major trigger in asthma is a mental trigger. It is known to be a psychosomatic disease and so we have to do something with our minds. 

Using lavender oil drops applying on the temple before sleeping at night would be wonderful management. 

The second oil is Eucalyptus oil. Eucalyptus oil is decongestant in nature and potent for respiratory diseases. A few drops in your bathing water or taking steam would be really good. This steam inhalation of eucalyptus oil can work wondered with your airways.

The fifth point is food

In food, having an alkaline diet limiting the acid intake in food is essential. Start your day with lemon water and honey. Each meal should have 40 to 50% vegetables. 

Everybody should identify their allergens, sometimes milk and soya are quite common allergens in many people. 

Remember to take a glass of warm water every 2 hours and remember that after eating food, drinking a mouthful of warm water to wash away the throat is most essential.

Now, understand, what to do when you are having an asthma attack

When your mind goes very often to your breath that you're feeling difficulty in breathing and there is a wheezing sound.

Understand what to do. When the wheezing sound comes, when you feel little difficulty in breathing, don't do any other activities. And then sit straight and watch. 

Usually, the attack goes away but if it doesn't go away then immediately take an inhaler to dilate and see that you are relaxed. 

After relaxation, Sit in Nispand Bhava and just relax. Forget your body. Listen to some sound, which is in the outside world and just, sit still quietly and you will feel very much rejuvenated and fit. Then you can start doing your activity.

When there is congestion what helps is mustard oil with camphor mix. Mustard oil with camphor and massage your back. The rib on your back should be massage so that breathing becomes fuller. This would really loosen up the phlegm and it would ease breathing. 

Boil water with Caram seeds, ajwain, and this water could be inhaled. This would help to dilate the bronchial passage.

The first step is to observe yourself. Find out what triggers and be conscious of your triggers. Avoid those triggers for some time. Strengthen your system first and then those triggers also will not bother you. 

These are not triggers, which you have to be careful about for the whole life they come and they go. The problem comes and the problem goes, you have to become strong. You should be better. 

You should inhale better do your Asana and Pranayama regularly and once you are strong and fit, nothing will bother you. 

If some of the triggers are in some diet like some people have triggered a curd or some people have triggered as lemon for some people. When they have pineapple they get attacked. 

To find out what is that food which causes instant irritation. Avoid that food for some time till you get stronger and then the same food you will be able to eat, start with little and then eat regularly.

Learn to know your triggers. Be mindful of them. Manage with them and you will be able to overcome the entire problem of asthma.

Asthma problems can be handled very well. You can prevent, you can strengthen your system and become stronger and capable not to get affected by any triggers in life. 

When triggers are mental triggers, you have to become stronger. Remain balanced, always remain happy and cheerful always. 

Asthma is known for having a panted anger. Don't get angry about any situation in life. Everybody is justified for their behavior. Understand this and accept people as they are and be happy with them.

How To cure PCOS Naturally At Home with Healthy Diet & Yoga Asanas

PCOS (Polycystic ovary syndrome) or PCOD (Polycystic Ovarian Disorder) is very common and it is very common globally, one out of ten women suffer from this. 

Sometimes it just goes undiagnosed and unaware. Usually when a female has a problem during the menstrual cycle, and its irregularity, excessive hair growth on the face, unnatural weight gain, hair loss, acne, a lady should definitely go for a test for PCOS. 

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Here are few ways in which you can control and cure PCOS naturally at home.

First – Food

Women with PCOS are often found to have high insulin levels. A diet high in refined carbohydrates like maida preparation, starchy, sugary food can cause insulin resistance. 

Therefore avoid white bread, biscuits, pasta, refined products, artificially colored, flavored vitaminized products, readymade packets open the packet and eat, open the bottle and drink, all such things see that you don’t take. 

Instead, eat whole grains like Jowar, Bajra, amaranth, and even oatmeal as all these things would regulate your insulin level and this would automatically help with weight loss. 

A person must take milk but the best way to take milk would be in the form of curd, cheese, etc. Try to follow the following discipline - 

First, upon waking up, first in the morning, the moment you wake up, a person should be taking a glass of water with half lemon juice and honey. 

Second- Have fresh fruits between breakfast and lunch. These fruits could be apples, oranges, bananas, grapes, and grapefruit or a glass of milk could be taken. 

Third- In lunch, a bowl of steamed vegetables seasoned with vegetable oil or butter and salt wholewheat chapati or Jowar, ragi roti, and a glass of buttermilk.

Fourth- In mid-afternoon, a glass of fresh fruit or lemon juice or vegetable juice. 

Fifth– Dinner. A large bowl of salad made from fresh vegetables such as tomatoes, carrots, beetroot, sprouted moong, or chana. 

Sixth - At bedtime. Drink a glass of cow's milk mixed with turmeric before sleeping at night., a pinch of black pepper, and if possible mix in milk and take it. 

Special attention should be given to spinach or dark green leafy vegetables. Even take broccoli and cauliflower in routine. Berries like blueberries, blackberries, and cherries should be taken. Nuts like sunflower seeds, flax seeds, pumpkin seeds should be considered.

Excessive fat, spicy food, strong tea, coffee, white sugar, white flour, refined cereals, greasy or fried food should all be avoided. Take at least 8 to 10 glasses of water In a day. 

In today's modern lifestyle, these readymade products which are so easily available, young girls, they just easily consume it, which should be totally avoided. Eat healthy, good food, which we have mentioned.

Second point - Exercise

One major cost of PCOD is a sedentary lifestyle, lack of exercise in the body. According to research, 50% of overweight ladies have PCOS. This is a great concern and that's why exercising is very, very important to improve your reproductive health. 

Some yogic techniques that you should practice are Bhadrasana - Supt and sitting, Paryankasana, Vajrasana, Matsyasana, Ushtrasana, Pachimottanasana, Ardh Matsyendrasana & Pavanmuktasana, Balsana, Viparatkarni, Abdominal breathing that is diagrammatic breathing, Bhramari pranayama. All these are highly beneficial and this should be done regularly. 

These practices promote blood flow to the pelvic area and this helps in proper production and brings balance to the hormones. A routine walk is also recommended. Walk at least 5 to 6 km every day or at least go for 10,000 steps. 

Women suffering from PCOD have lots of mood swings, which may not just make them unhappy and sad, but all other people around them also are harassed or are really disturbed because of that. It is important that you develop a feeling of Vairagya, the feeling of letting go and live life systematically. 

Whenever you feel low, try and concentrate on your breathing, take a slow and long breath and that would settle your mind. Someone has always said that it is very difficult to understand a woman because situations vary, the reactions vary. 

Sometimes the same situation helps women and sometimes it irritates women, so it's the woman, herself who has to take charge of her mind, her emotions and see that she behaves in a balanced, happy and cheerful way. 

This problem, as it comes, will go also, this shall pass, but you should do your job well. Try and remain healthy and happy.

Diabetes Control: 5 Powerful Tips For Diabetes Control

Diabetes is such a disease, which demands a lot of attention and mindfulness. Misbalance either of the way -  high or low sugar can be hazardous. 

People having diabetes also experience a dawn phenomenon, which means a sudden rise of blood sugar between 2am and 8am. That’s not it; they also experience a Somogyi effect, which is a high sugar level in the morning due to insulin at night. 

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For this purpose, we need to be cautious about our morning routine and its effect. And all this needs a lot of care. So let's discuss that.

First, one – Morning stretches in bed When you wake up, right in your bed itself practice Pranayama 4 i.e Diaphragmatic breathing.  This is a simple abdominal breathing technique that will help you become more aware and also it would help increase the supply of blood and nutrients to your whole body. This would supply even good oxygen into your body. You can do some stretches like Yastikasana, Pavanmuktasana,  Supta Vakrasana, before getting up from bed.

Second – Morning Amla drink

After getting up, you should not keep your stomach empty for long. Whether the person has high blood sugar or low blood sugar, Amla is the best. Take a glass of warm water, put one teaspoonful of Amla powder and a quarter teaspoonful of Haldi powder. Mix and drink it. This will help you in managing your blood glucose level not just in the morning but throughout the day.

Third – Soaked methi or fenugreek seeds

Remember to soak one tablespoon of methi seeds in little water and take these soaked methi seeds in the morning. When you are taking methi seeds you need not even chew them, you can just gulp them and it would help you. This will lower your blood sugar level and maintain the homeostasis of your body.

Fourth one - Morning yoga routine

Post this doing some good Asanas and Pranayama would work wonders to maintain your health. Muscle movement will help in increasing blood flow throughout the body and also increase glucose uptake of the muscle. This will naturally help to decrease the high glucose level of your body. The Asanas you can include in your routines are  Talasana 2, Konasana 2 & 3, Paschmittonasana & Ardha Matsyendrasana, Matsayana,  Bhujangasana, Dhanurvakrasana, Viparitkarani and legs on the wall would be beautiful.

n diabetes circulation to the extremity is a must. In your legs, your calf muscles are your second heart. It helps you to increase circulation to a great extent. So what is most important is walking. In the morning, a diabetic person must walk for 45 minutes, very much required and in the evening, again person must walk for half an hour. That walk could be a little more casual walk where you are being with nature. Walk around and see and walk comfortably, but you should walk in the morning as well as in the evening. This walking will also help to prevent the Somogyi effect.  Thus exercising twice a day at least is cardinal.

Fifth – Breakfast

For your breakfast, keep one thing in mind that breakfast should not have salad nor it should have anything high in calories.  Morning breakfast should have varieties of Rotis, parathas, Umpa, Pohas, have food what you usually have according to your area or the region,  

In south India, you would have definitely idli, Umpa, Dosas and so on. Carry on. Don't create drastic changes in your diet and pay heed to your health.

Sixth point - Mindfulness is the key.

Be vigilant of your time that you take your breakfast. It is best to have your breakfast within 1 hour after you wake up. If you don't eat your breakfast on time then after an hour. it is observed that your glucose level would fluctuate and create problems and a Satvik breakfast take within an hour would be a very good habit, which people should follow strictly.

Diabetes is a disease that could be overcome by these disciplines. Be aware, be content, and be flexible in your thinking. So follow all these disciplines to avoid further aggravation of diabetic condition and enjoy a healthy you.

What Is Best Psoriasis Treatment- 3 most effective treatment

Psoriasis is an inflammatory disease characterized by thick scaly silvery rough skin full of red patches. It affects both the sexes equally. Modern medicine has not found out the exact cause of psoriasis, but the main cause could be the faulty utilization of amino acids and fat. A person with this abnormality has an excess amount of cholesterol in their skin and blood. 

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So what can we do to overcome this disease? So let's work on this. 

1) Fruit-filled diet for a week. a  diet filled with cleansing juices is recommended as of one-week diet management, or the best thing would be, have fruits and juices as the meal that is 4 times in a day or in between also. 

Every 2 hours having some fresh fruits in a day would be recommended and make sure that you continue this for 7 days. Understand few juices that can be added to your diet. 

Carrot and beet juice - Take half carrot, half beet, and a glass of water, boil these things and then blend them nicely, Don't strain them, keep the fibers intact and take them.

2)The second one is Cucumber juice-take half cucumber one stem of basil one stalk of lemongrass and blends them in half a glass of water, do not strain the juice and consume it fresh. These juices will really help in reducing the inflammatory condition of your body and this will help you in reducing your condition to a great extent.  

The vitamin and minerals in these juices would minimize your patches. Except for citrus fruits, you can use all the other fruits in your diet. The juices of citrus fruits should be avoided, along with consuming lots of juices.

some foods you should adopt are seeds, nuts, and grains vegetables, and fruits but less than fruits. Some seeds which you should include are sesame seed, pumpkin seeds, and sunflower seeds. 

Again a person should eat plenty of freshly grown vegetables. Preferably, organic vegetables and person should have sufficient amount of other foods too. 

It has been observed that Vitamin E therapy has been found to be very effective in the treatment of Psoriasis. It will help in reducing the scratching feeling, itching feeling, and scabbing. 

So definitely add vitamin E rich food like almond, avocado, different types of currents, black currants, basically mangoes and spinach, flaxseed oils, etc. 

Certain foods can trigger Psoriasis, so avoid these foods. The food which increases inflammation and autoimmune flare,  such food are harmful and they are all animal fats,  

It means entirely non-veg food, even milk and butter should be avoided. Avoid refined and processed food and put containing hydrogenated fat and white sugar should be avoided. 

All condiments and tea, coffee, etc. should be avoided completely, alcohol  should be totally avoided apart from food  

your daily routine should be taken care of, taking  frequent baths and using soap on the body should  

be avoided, when you take bath once a day you  should use Epsom salt bath, Epsom salt for the  

bath is extremely beneficial, this bath also  should be taken thrice in a week, not every day,  

regular seawater could be externally put on the  area after a bath applying olive oil or coconut  

oil may be helpful, especially in winter, you need more such oils. so this extra care should be taken apart from the Epsom salt bath. 

Taking the sun on your body could be extremely beneficial, taking sunbath should be very much part of your daily routine. 

Next is Asanas. Psoriasis is an autoimmune condition and one major cause is stress,  studies say that vigorous exercise done by ladies can reduce the risk of psoriasis by 30 percent.  

So what they are trying to say is that we should be always physically active physically moving. Some asanas would help to increase the circulation to the entire body. 

These Asanas could be Stithprarthanasaa, Balasana, Trikonasana, side variation Pawanmuktasana, Hastpdasna, Bhujangasana,  viprit Karni Janu Shirasana, and Shavasana.  

these asanas would help in increasing the circulation throughout the body and reduce stress, this would help in maintaining the homeostasis of our body. 

when the sickness comes, the body also wants to be healthy and so the body maintains its homeostasis level, we also should work hard to help the body to come back to its normal.

we should also put our effort, all these asanas would provide vitally stretch to our body, the skin and everything would get stretched and relaxed and maintain the health of our body, to prevent the aggravating scale of our body these Asanas work wonders. 

so naturally these asanas should be done every day. deep breathing practices, Pranayama should be part of your daily regimen. As it reduces your stress level instantly. 

Meditation sitting quietly with yourself for 10 mins to stop thinking and relaxing is also very important and a person should spend at least 5 to 10 mins of meditation once or twice a day. 

So these conditions of psoriasis could be treated with simple management and make sure that you eat the right kind of food, sleep well, and exercise yourself regularly do pranayama and meditation regularly so take charge.

Home Remedies For Migraine Headache-5 Tips For Instant Migraine Relief

A migraine is a throbbing pain on one side or both sides of your head. you may have headaches, nausea, or vomiting, and sensitivity towards sounds and lights. The pain is so severe that it becomes unbearable. 

This discomfort should be taken seriously and treated immediately, otherwise, it may persist for more than a day or two. it can affect people of all ages it can indicate signs of tension distress and even a neurological problem. 

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So here are few proven natural home remedies, that can aid in the treatment of migraine.

1) Decoction- Herbs with anti-inflammatory and pain-relieving effects should be used, decoction of these herbs is a good remedy. Take a glass of water in a vessel and add some neem leaves, one or two amlas, and a small piece of grated ginger, and a pinch of turmeric. Make a thick liquid by boiling all these ingredients and drink it warm. This herbal decoction will give instant relief to the migraine problem. 

2) Oils – Peppermint and lavender oils have a calming effect, helping with migraine pain, nausea, and light sensitivity. Massage the oil into your forehead and temples, also lavender oil should always be inhaled to reduce discomfort.

you should also use sesame oil on your scalp and to relax yourself, massage that oil with the tip of your fingers by moving it around slowly.

3) Magnesium-rich diet – A low magnesium diet can cause headaches due to contractions or

Narrowing of blood vessels in the brain. So people who lack magnesium in their body should have more migraine attacks, for other people, magnesium helps to block the signals to the brain, these are the signals that induce migraine with aura and At the same time, the vision also changes. Thus, eat a diet rich in magnesium such as almonds, sesame, sunflower seeds, oats, bananas, figs, leafy vegetables, black beans, and lentils.

4) Yoga Technique- The yoga technique is really very effective to overcome the problem of migraines. Here are some techniques, Asanas- Yoga can help to relax the nerves and calm the mind, here are some asanas that you should practice daily to avoid migraines.

These are Hastapadasana, Yoga Mudra, Setu Bandhasana, Bhujangasana, and Balasana, these asanas improve circulation and increase blood flow to the brain.

Another good relaxation exercise is Shavasana. To get relief from migraine pain, rest is very important, practice Shavasana, master this art of relaxation. Shavasana, every 3 hours every day will give good relief from migraines.

It will really calm your mind and body, it helps to reduce blood pressure and stress along with relaxing the nervous system, all of which will help relieve the pain of migraine.

In Shavasana - relax, lie on your back, loosen your clothes, relax. Then start looking at small parts of your body and then focus and relax them from toes, upwards, move toes, knees, thighs, etc. to abdomen, chest.

See that you care for every part of your body and consciously relax them. Once you have relaxed your whole body, stay in this position for 10 to 15 minutes.

The third important practice- pranayama, pranayama can help to calm the mind and relieve stress. Equal breathing – Anuloma, Viloma and Bhramari can be excellent pranayama for relaxation. You can also practice abdominal breathing while lying down.

The fourth practice would be meditation, meditation is a very effective technique to reduce the frequency of migraine attacks as most migraines are caused by stress and worries. Meditation effectively helps in reducing the underlying stress and also improves pain tolerance.

One of the very effective meditations can be Nispanda Bhava. Practice this either by sitting on the floor with your legs extended and sitting comfortably or by sitting in a chair and taking a comfortable position.

Try and listen to the sounds that are around you and just listen to the sound passively and sit quietly with your eyes closed for 10-15 minutes. Relaxing in this position will completely divert your attention from the trouble that you are having.

Apart from these techniques, hygienic techniques like Kapalbharti, Kapal Bharati should be done regularly. Jal Neti is one of the very effective techniques, which a person should do regularly. It really helps to clear your sinus blockage. It tones the optic nerves and relaxes your mind.

Our physical and mental well-being are intertwined. A healthy and active way of life can keep your mind free from stress and distress. Food and exercise are all only temporary relief.

You must understand the cause of migraines and understand that the mind is the cause of all problems. Keep your stress level down, work with joy, with joy, with ease, and enjoy every moment of your life.