Year: 2024

High Blood Pressure: 10 Tips To Manage Hypertension
High blood pressure is defined as blood pressure above 120/80mmHg. Blood is red color liquid present inside body and provides the cell with the essential nutrients and oxygen. It also carries carbon dioxide and waste material from cells to heart for filtration. Heart is a powerful muscle that transports this blood to every cell of the body. Blood pressure is basically the pumping of blood by heart towards the body through blood vessels.

Blood pressure is basically the measurement of heart health. It affects overall well-being of a person as body receives the essential nutrients and oxygen through blood. This is an indicator towards the health of heart.

Blood Pressure

Blood pressure is defined as the force which is exerted by the circulating blood on the walls of blood vessels. The measuring unit of Blood Pressure (BP) is millimeters of mercury (mmHg). There are two measurements in blood pressure, Systolic and diastolic pressure.

BP of a normal healthy person is 120/80 mmHg. If blood pressure is higher than this figure then it is called high BP or hypertension. When BP is lower than normal range then it is known as low Bp or hypotension.

Causes of High Blood Pressure (Hypertension)

Hypertension or high BP is not developed in a day but it takes many years to develop without showing any symptoms. There is not one reason for high BP but there are many underlying reasons for it.

Primary Hypertension

Genetics

Gens have a fundamental role in determining the health of heart and v. If person is having history of high BP in the family then there is more chance that he will have high BP. When there are more cousins’ marriages then there is more risk of developing heart disease and BP.

Life style Factors

Life style also plays important role in this regard. If a person prefers to do work which doesn’t require physical work then it may cause high blood pressure. If a person is having active lifestyle and engages himself in exercises and physical work then the risk of high BP decreases.

Diet is also an important environmental factor that affects it. If a person is taking excessive salt then there is more chance of hypertension. If there is less intake of potassium in diet then risk of high hypertension also increases. Fatty diet also causes cardiovascular diseases and high blood pressure.

It is important to control weight as it is also risk factor that determines the health of person. If a person is weight is above average than it may lead to high blood pressure.

Stress and Alcohol

Another important factor that plays important role in high blood pressure is stress. If a person is under stress that changes in blood pressure occurs. Alcohol and tobacco users are more likely to develop cardiovascular problems and BP. The reason is that these substances damage the blood vessels and its lining.

Secondary Hypertension

When there is some medical condition due to which high blood pressure occurs, is called secondary hypertension. There are some common medical conditions which may lead to high BP. These conditions are as follows

Kidney Disease

One of the most common medical reasons behind high blood pressure is kidney issues. If a person I shaving any medical condition related to kidney then it may causes hypertension. If a person is having infection or stone in kidney then they may cause high blood pressure.

Hormonal disorder

Sometimes there is imbalance in the secretions of hormones. For example thyroid problems or adrenal gland tumors also causes high BP.

Medication

There are certain medicines which causes high blood pressure. These medicines have high blood pressure as a side effect. For example birth control pills cause hypertension. In the same manner some decongestants also causes rise in BP.

Complications due to High Blood Pressure

When blood pressure remains high for longer period of time it start to raise many serious conditions.

Angina

It is characterized by the severe pain chest. It is not a disease but it indicates that heart issues are going to rise. This pain may come and goes. During this condition heart doesn’t receives enough oxygen so it starts to pump faster to get more oxygen.

Heart Attack

If Blood pressure remains high for longer period of time it causes heart attack. During heart attack heart doesn’t receive blood. Due to stop in supply of oxygenated blood heart stops to work. Its muscles start to die due to insufficient supply of blood. If this condition remains for longer period of time then it will damage more cells.

Heart Failure

When heart doesn’t receive enough supply of oxygenated blood then heart attack occurs but if this condition remains for longer period of time it results in complete failure of heart and causes death. In this condition heart becomes unable to supply blood to vital organs which leads to death.

Paralysis

If blood pressure gets too high it may results in paralysis. Paralysis is a Nervous system disease. In this disease person becomes unable to move his muscles voluntarily. He losses controls over his body movements. It may be partial or complete. In partial paralysis brain losses control over some parts ort one side. in complete paralysis body becomes unable to move on its oneself.

Kidney Damage

If High blood pressure remains for longer period of time it also affects functioning of kidneys. If person is already having any condition of kidney then it gets more sever due to hypertension in blood.

Eye Health

high blood pressure also damages the vision. It creates vision problem. If high blood pressure remains unchecked for longer period of time then it damages the blood vessels in the eyes. When these nerves gets damage it results in partial or complete loss of vision.

Management of Blood Pressure

High BP is very risky for overall health of a person. If a person wants to keep healthy and fir then he must manage his BP and adopt a life style which is beneficial in controlling BP. Here are some tips to manage BP.

1.      Exercise

It is very essential to include exercise in your daily routine to stay healthy. Exercise keeps the body fit in terms of metal as well as physical health. If person adopts an active life style then it helps him to control his blood pressure. It is advised to high BP patients to engage themselves in aerobic exercises for at least 1-2 hours. These exercises include cycling, jogging and swimming.

2.      Weight management

One of the common reasons of high BP is weight. When the weight is above average it raises many health concerns including blood pressure. It is precautionary to control weight if you want to manage your BP.

3.      Diet control

Diet play very essential role in management of BP. If a person is suffering from high BP then he can control his BP with diet. He must take a healthy diet plan. Patients with high BP are advised to take low salted meals. They are also advised to take low sodium and more potassium. Low sodium and high potassium diet is helpful in managing BP.

Patients of hypertension are also advised to take more vegetables and fruits to manage their BP.

4.      Quit smoking

Smoking and alcohol also are dangerous for high blood pressure. If a smoker is tormented by high blood pressure then he ought to stop smoking to manage his BP. Consumption of alcohol is dangerous to his BP. These two substances are harmful for high blood pressure sufferers.
1. Stress management
Stress also causes hypertension. If a person is having stressful events for longer period of time in his life then it may lead to hypertension. So it is very essential to manage stress before it gets severe and start to effect the physical health especially hypertension. In this regard yoga and meditation are helpful.

6. Regular Monitoring

It is advised to hypertension patient to regularly check their Blood pressure. It is not necessary that you when you are suffering from BP then monitor your BP. It is suggested to regularly monitor your bp to stay healthy and fit.

Home Remedies for Managing Hypertension

There are some home remedies which are helpful in managing hypertension.

Garlic

Garlic plays significant role in managing blood pressure. If a person suffering from hypertension increases use of garlic then it will benefit him in lowering BP. One can take garlic as raw or may use garlic in meals.

Beet Juice

Beet juice is also helpful in managing hypertension. The reason is that beetroot has high level of nitrates. These nitrates are beneficial in lowering BP.

Omega-3 Fatty Acids

Omega-three fatty acids are useful for hypertension sufferers. So it’s suggested to hypertension sufferers to take such ingredients that have excessive omega-three fatty acids in its ingredients. Some fishes like salmon and mackerel have high content of omega-three fatty acids. Flaxseeds and walnuts are also helpful in lowering BP.

Dark Chocolate

Dark chocolate is also helpful in controlling hypertension. There is about 70% of cocoa in dark chocolate. Cocoa is helpful in maintain the health of blood vessels. In turn it helps to reduce blood pressure.
August 22, 2024

Complete Guide to Calcium from Bone to Blood

There are numerous minerals which are vital for body to keep body fit and healthy. Calcium is one of the vital mineral that is required by the body because of its diverse capabilities. It is usually think that calcium has role in health of bones and teeth but it also has many other functions inside body.

Calcium has critical role in the nerves transmissions as well as in blood clotting. It also supports functioning of the muscles.

Role of Calcium

As it is a known fact that calcium is necessary for functioning of the body and to keep it fit. It performs following roles inside body.

Teeth and bones Health

Calcium is fundamental structural unit of bones and teeth. It is advised to take sufficient amount of this mineral because it provides bones and teeth with strength and rigidity. During developing years it is very important to provide children with calcium as their bones are growing so they need more amount of calcium. In older age when bones start to decay its supply is very important for health of bones. To make bones and teeth healthy it is suggested to take it throughout the life.

Muscles function

It also have active role in the functioning of muscles. It binds with protein and makes actin and myosin. These two substances allow muscular tissues to relax and contract without any damage. When level of calcium gets down in the muscular tissues it makes them weak. It also causes pain and cramps in muscles.

Role in Nerves Transmission

Brain controls all the functions of the body through nerve cells. There is a network of nerves throughout the body which enables brain to control the body. There is a chemical present inside these nerve impulses called as neurotransmitter. Calcium regulates and facilitates to generate nerve impulses in nerves cells. So it is important mineral for regulation and coordination of nervous system

Blood Clotting

Whenever an injury occurs blood starts to flow from that injured area. It is essential for the body to stop the blood flow. If blood doesn’t stop it will result in complete loss of blood. Body has a natural process to stop this bleeding through a process called blood clotting. A clot forms at the injured area which stops further loss of blood. Calcium is essential for reaction which leads to this blood clotting process. It also has an active participation in healing process.

Hormonal Secretion

It has a role in the release of some hormones and enzymes especially involve in metabolism and digestion. For example it simulates the secretion of insulin which is a hormone and very important for maintaining the sugar level in the blood. Deficiency of insulin causes a medical condition called as diabetes

Benefits of Calcium

It is recommended to take a good amount of calcium in daily routine diet to get full advantage from it.

Bone Strength

It is essential to include sufficient amount of calcium in the diet throughout the life. If body will not have its enough supply then there is more risk of bone loss and osteoporosis. During growing years of a child more amounts is needed as bones are growing. It is also essential for older adults as during this stage of life bones starts to decay.

Heart Health

Heart is powerful muscle that pumps blood throughout the body. Bloods gets clean up inside the heart. Because heart is also a muscle then it means calcium is needed for proper heart rhythm. It is also needed for the cardiovascular health.

Muscle Function

It has an active participation in the contraction and relaxation of other muscle as well. It is helpful in reducing the cramps and spasms in the muscles. So it is needed by the muscles to perform physical work.

Weight Management

It is required in the processes such as metabolism and digestion. It is involved in the fat metabolism and appetite control. So it means that it has participation in the weight control as well.

Blood Pressure Regulation

It is also helpful in maintaining blood pressure. It is involved in the cardiovascular activity which suggests that it has an active participation in the control of blood pressure. It also regulates the contraction of vessels and valves present in circulatory system.

Daily Intake of Calcium

It is advised to include stuffiest amount of this vital mineral in the diet to take full advantage from it. Its daily requirements vary according to age, gender and life stage.

Children

Children need more calcium because they are growing. Their bones, teeth and muscles are developing. So during developing year adequate supply of this vital mineral is needed. Infants fulfill their need through breast milk or formula milk. That means parents must make it sure that they are getting enough of calcium through these two main sources or not. As baby grows it must be provided by the other dietary sources to meet their body needs.

Adults and teenager

During teen years that are from 13 to 18 years of age, that is crucial time period during which bone mass accumulates and secondary development occurs. So during this stage of life there is more need of calcium to make bones and muscles strong. After this time period adulthood starts. Although body still need calcium but its requirement slightly decreases as now it is only needed for the maintenance.

Women

Women needs more supply of this vital mineral as compared to men especially after menstrual cycle, during pregnancy and breastfeeding. During menstrual cycle there is a loss of blood occurs so after it body gets weak and needs more calcium to meet bodily demands.

Pregnant women need calcium to meet the demands of fetus and herself. During pregnancy muscles and bones of fetus formulates. To fulfill the demands of fetus during last two trimester pregnant women must be provided with calcium rich food and supplements.

Lactating mother also needs more calcium because infants get it from mother through breast milk. So to meet the demand of baby as well as herself she must take foods and supplements to stay healthy and strong.

Here is a table that will guide you with how much calcium must be taken on daily basis.

Age	Amount
0-6 moths	200mg
7-12 moths	260 mg
1-3 years	700 mg
4-8 years	1000 mg
9-13 years	1300 mg
14-18 years	1300 mg
19-50 years	1000 mg
51-70 years	Male: 1000 mg Female: 1200 mg
Above 70 years	1200 mg
Pregnant women	1000-1300 mg
Breastfeeding women	1300-1300 mg

Calcium-Rich Foods

As it is an essential mineral so it’s very important to encompass its sufficient amount in diet. It is found in many foods so with the aid of such food items in each day diet fulfills its bodily needs. It is present in following food items.

Dairy Products

Milk and milk products like cheese and yogurt are the best sources of calcium. If a person is taking any one of them on daily basis then he fulfills almost 30 percent of his body needs. One cup of milk contains 300mg of calcium which is considered to be very rich source.

Leafy Greens

Green leafy veggies i.e. Spinach, kale and collard are also rich in calcium and iron. It is important to mention here that content of calcium in those vegetables varies however still they’ve enough amount of this vital mineral.

Fortified Foods

To increase the consumption of calcium in body there are many foods which can be fortified with it to meet the needs. For instance certain cereals, plant-based milks (which include almond, soy, or oat milk), and orange juice are fortified with calcium. It is recommended to read the label of these fortified meals to check the content material of it due to the fact calcium content varies in those food items

Nuts and Seeds

There are certain seeds like chia seeds are very rich in calcium. These seeds can be eaten directly or may be sprinkle over food to take full advantage from them. Almonds also contain sufficient amount of calcium.

Fish

There are some fish which have soft and edible bones i.e. sardines and salmon. They provide a good amount of this mineral.

Best Time to Take Calcium

It is undeniable fact that to take full advantage from calcium rich product then one must enhance the absorption of it in the blood. To make sure that blood is absorbing it full then you need to take following precautionary measurements.

Divide Dosage

It is suggested to take its smaller amount during the day to increase its absorption. If one takes larger portion at once then is a chance that it will not be fully absorbed by the blood. So it is advantageous to divide the dosage.

With Meals

In case you are taking it as calcium carbonate then it’s far better to take it with meal. Because when you take it with meals then in the course of digestion of food stomach releases acids in an effort to enhance the absorption and it will be also absorbed. But when you are taking it in the form of citrate then it doesn’t matter whether or not you’re taking it with meal or not. As in this way stomach acid doesn’t affect its absorption in blood.

Avoid High-Dose Supplements

It is also advised that do not take high dose of it at once because there is less chance that it will be fully absorbed in blood stream. It also has other negative effects so avoid taking high dose at once.

Deficiency of Calcium

It is a mineral that is required by the body for proper growth and functioning. If body doesn’t have enough supply as needed then it leads to many health issues.

Osteoporosis

This is bones disease in which bones becomes thin and weak. These fragile bones are at high risk of fracture. It is mostly developed during old age and in women after menopause.

Rickets

This is basically bone disease that develops in children with less supply of vitamin D and calcium. It this condition bone of children becomes soft and weak. It results in delayed growth and other bones issues. They may have difficulty in movement.

Hypocalcemia

If body isn’t having enough intake of this mineral in diet then it is more vulnerable to develop symptoms like muscle cramps, tingling, numbness and odd heart rhythm. These symptoms rise up due to the fact that calcium is vital for correct functioning of heart and muscles.

Dental Issues

It is necessary for the health of teeth. When teeth don’t have sufficient supply then it will affect dental health as well. Its deficiency can cause decay of tooth, gum diseases and weakness in them. Teeth become more vulnerable to cavities and decay.

Groups at Risk of its Deficiency

Certainly there are two groups are at higher risk of its deficiency.

Postmenopausal women

Menopause is a condition in older women which arises after 50 years. After 50 years regular menstrual cycle stops, as a result level of estrogen in the body decreases. When estrogen level reduces it leads to less absorption of calcium from blood.

Women start to lose about 1% of bone mineral density mass per year. This loss mainly occurs with urination. So bones become weak and fragile. Bone mineralization also decreases which results in pains in joints and bones. There is more chance of fracture in these women if they fall even from standing height.

Individuals who avoid dairy products

There are some people who have less tolerance towards milk and yogurt. Some people may have allergic effects towards lactose. A few people get gastric issues like acidity when they take lactose in any form. These people are at higher risk of calcium deficiency because these milk products are rich source of calcium.

These people must take this vital mineral from other sources such as vegetables and nondairy products. They may take lactose free or reduced lactose dairy products to meet their body requirements. It is also advised to take supplements to meet the body requirements because without its sufficient supply working of whole body gets affected

August 22, 2024

Vitamin B1: Daily Needs, Key Functions, and Health

It is involved in respiration process. During respiratory process body uses oxygen to convert larger molecules into smaller one to get energy. Vitamin B1 helps in respiration of carbohydrates into glucose. In this process energy is produced. This energy is used by the body to perform different tasks. Vitamin B1 is also necessary for signal transmission within body to deliver message to the brain cell and then back to organs. So this member of family is involved in two processes:

conversion of carbohydrate into glucose to produce energy
signal transmission through nerves

Source and Foods

Vitamin B1 is a water soluble vitamin. It is naturally present in many foods. If person is taking these foods in the diet then it is not needed to take supplements. Here is a list of foods in which it is present.

Meat
Fish
Whole grains
Pork
Beans
Green peas
Enriched cereals
Bread
Noodles
Rice
Sunflower seeds
Nuts
Yogurt
Fortifies breakfast cereals

Body Requirement

It is necessary to include its recommended amount in the diet on daily basis because only a small portion is stored in the liver. The daily requirement of body depends on age and sex. Here is a table for recommended amount for body on daily basis:

Age	Amount
0-6 moths	0.2 mg
7-12 months	0.3 mg
1-3 years	0.5 mg
4-8 years	0.6 mg
9-13 years	0.9 mg
14-18 years	Male : 1.2 mg Female : 1.0 mg Pregnant: 1.4 mgbreastfeeding: 1.4 mg
19-50 years	Male : 1.2 mg Female : 1.1 mg Pregnant and breastfeeding: 1.4 mg
Above 50 years	Male : 1.2 mg Female : 1.1 mg

Deficiency Symptoms

Its deficiency can be identified by following signs and symptoms:

Weakness
Confusion
Memory loss
Heart issues
Lowered immunity
Weight loss

Medical Conditions

If body is not having enough supply of this vitamin as recommended then it may raise many health issues. Here are some conditions which are caused by the deficiency of Vitamin B1.

Dry Berberi

This is a brain abnormality which is developed when body is not getting enough supply of vitamin B1. in this condition patients have sensation of prickling in toes. He feels like someone is prickling needles or pins in toes. It can also be identified by the sensation of burning in feet especially during late hours. It is also characterized by cramps and pain in legs. During this disease muscles also becomes week. If precautionary measures are not taken to prevent the deficiency then it also starts to affects hands and arms.

Wet Beriberi

This is heart abnormality which is developed by in sufficient supply of Vitamin B1. In this condition heart starts to pump more blood and its beating also increases. Due to increased pumping and beating of heart blood vessels also dilates resulting in moist and warm skin. Body develops a condition called edema in which body fluids flows out of vessels and accumulates in legs or lungs. This is not normal for heart to continue with this condition for longer period of time and results in heart failure.

Wernicke-Korsakoff syndrome

This is a brain abnormality which is developed by insufficient supply of Vitamin B1. It is mostly developed by the people who are alcohol users. Most of the time it is present without showing any symptoms but once they take more alcohol or provided with carbohydrates its symptoms starts to appear and it gets worsen.

During this condition person gets confuse, he experience difficulty in walking, and may develop issues related to eye health like involuntary eye movements or paralysis. So it is suggested that do not provide an alcohol user with any treatment that have carbohydrates as part of its content.

August 19, 2024

Vitamin B : 8 Essential Vitamins
It is not a single vitamin but it is group of eight vitamins. These vitamins perform various functions in maintaining overall health of a person. Vitamin B is essential for normal functioning and maintenance of body health. Members of vitamin B are essential for energy production, red blood cells formation, and production of neurotransmitters. These vitamins work individually as well as in corporation for the well-being of a person.

Functions OF Vitamin B

This group of eight vitamins is beneficial to the body and performs various functions. These functions are as follows:

1.     Energy Production

Most member of this family perform major role in respiration which is a process that involves production of energy. They help in conversion of macro molecules i.e. carbohydrates, fats and proteins into smaller units. During this conversion of macro nutrients energy is produced to carry other functions occurring inside of the body.

2.     Brain Health

Several member of this vitamin family particularly B12 is essential for proper operating of nervous system. Brain is integral part of body. It control all the functions and gives commands to receptors as required. With passage of time older cells starts to decay in natural process.

These vitamins are helpful in preserving brain health by preventing its decay over time. Its deficiency can cause memory lose in older age. When cells decay over time then information stored in those cells also gets lost.

B2 is helpful in operation of nervous system. Oxidative stress in brain causes memory loss and confusion. These vitamins are necessary to prevent this loss. Vitamin B6 has an active role in production of chemicals which are responsible for transmission of signals. These chemicals are called neurotransmitter. The fundamental function of neurotransmitter is to transmit signals to and from the Central Nervous System.

3.     Cardiovascular Health

This vitamin B complex is also important in prevention of heart diseases. heart is powerful muscle that provides the body with essential nutrients to maintain all system through blood. and then takes all the used material back to filter it. so it is also integral part of body without heart functioning of body is impossible.

Member of this vitamin family reduces the level of homocysteine in blood. Homocysteine have essential role in the maintaining health of heart. When the level of homocysteine increases in blood it causes heart diseases. B6, B9 and B12 are involved in this reduction process.

4.     Red Blood Cell Formation

This group of vitamins has an effective role in the production of red blood cells. b3, B12 and Folate are involved in the production of DNA which is map of cell functions. DNA has all the information for structure and function of cell. So in this way they are also responsible for the production of red blood cells.

5.     Health of Digestive System

It also play active role in digestion. In the process of digestion blood absorbs the nutrients from the food and utilize them for the further functioning in the body and respiration to get energy. They carry out metabolism of carbohydrates, proteins and fats to get energy during respiration. Gut also needs Vitamin B complex for maintenance of its lining. They keep the digestive track healthy by promoting its health.

Types of Vitamin B

Vitamin B is basically referred to eight groups of vitamins. These eight vitamins have distinct features and functions in the body. But they also work together in synchronization. It is very important to have sufficient supply of theses vitamins to the body so that body can work normally.

Following are the eight members of this family:
1. B1 (Thiamine)
2. B2 (Riboflavin)
3. Vitamin B3 (Niacin)
4. B5 (Pantothenic Acid)
5. B6 (Pyridoxine)
6. B7 (Biotin)
7. B9 (Folic acid)
8. B12 (Cobalamin)
August 17, 2024
Relationship: 6 Effective Strategies to Improve Relationship

It is getting difficult in modern era to build a healthy and strong relationship. The main difficulty in maintaining a relation arises because people spend more time with electronic gadgets like mobiles and internet than with people. In this modern era working on relation is becoming more important than ever. You need to work on every relationship whether it is romantic relationship, a friendship, family bond or professional relation. It is of vital importance to maintain your relationships and nourish them to have a healthy life style.

Relationship is not a one sided affair but participation from both parties is complementary to nourish any relation. If only one side is trying to nourish the relation then it becomes difficult to maintain a healthy bond. The real happiness of any relationship only comes when both partners invest their efforts in relation.

In this article we are going to explore some effective strategies which are helpful in maintaining relationships. We will provide you with deep insight of how you can make your relationships strong.

1.     Communication

In any relationship whether it is professional or personal, communication is key factor which will determine the health of your relationship.

1.     Listen attentively

First step in communication is to listen carefully what other person is saying. You need to listen what your partner is saying. You have to pay attention to their words. Don’t try to interrupt them when they are saying something. If anything comes in your mind then let them finish first then you may speak. It will give them confidence that you are attentively listening to their problems.

2.     Express Yourself

It is important for a person to state his self, his thought, his opinions, his feelings and emotion clearly and respectfully to other person. When other partner will know your emotions and feeling then he will better understand you and will give you respect accordingly. You need to discuss all your liking and disliking’s with your partner.

3.     Non- Verbal Cues

When we are discussing about communication then it is mandatory to discuss non-verbal cues as well. These non-verbal cues include body language, voice tone, and facial expressions which are also very important in the communication. These non-verbal cues play important role in understanding the thought of other. They are more effective in understating the thought, feelings and emotions of your partner.

There are some emotions which a person cannot explain with words but they’re actually expressed with body language. So during these times it becomes more essential to understand these non-verbal cues of your partner.

2.     Spend Time Together

The second most important factor which strengthens the relationship between two people is spending time together. When two people spend some quality time together then they will better understand each other. And in this way their bond gets stronger.

1.     Pre-planned Trips

It is essential for any relationship to nourish is to spend time together. In this regard they are needed to plan trips, lunch or dinner together. They are needed to spend time regularly together to strengthen the bond.

2.     Common Interest

When planning trips it is essential to keep in mind the common interest and hobbies. You need to find common hobbies like fishing, hiking or watching movie which are pleasurable for both partners. If only one person likes these activities then it will become difficult for other person to keep up with him. So while planning trips always keep in mind that what other person likes too.

3.     Unplugged Moments

When spending time together try to spend time with each other rather than with electronic gadgets. You must turn off mobiles or keep them silent so that they will not disturb the quality of time.

3.     Appreciation

While working on any relation you understand the importance of appreciation and gratitude. Appreciation is a key factor to make your partner happy and satisfied. Your need to make your partner realized that how much important is your partner and relation is for you. One must make his partner realized that what place his partner is holding in his heart and soul. One must show gratitude towards his partner.

1.     Daily Gratitude

If you want to stay in healthy relation for long period of time then you must appreciate your partner. If they do anything good for you then show your gratitude with saying “thank you” regularly. It will make your partner happy and contended so they will make more efforts to build a strong bond with you.

2.     Small Gestures

There are small gestures like bringing a flower or chocolate which have greater impact on relation. They show your gratitude and thankfulness towards your partner. These small gestures of gratitude will provide them with positive energy and will make your partner satisfied.

3.     Acknowledgment

It is important to give value and impotence to each other’s efforts to build a relation. When you will recognize your partner effort and show your gratitude it will boost their energy and give them happiness and they will bring more efforts to make relation beautiful.

4.     Conflict Resolving

When two people are having a relation then it is also part of relation to have conflicts. This is up to you that how you are going to resolve conflicts.

1.     Calmness

It is crucial to stay calm in conflict building situations. One must know how to manage his emotion specially anger in the time of conflict and disagreement. While having conflict one can think about the good deeds of partner that will help you to stay calm.

2.     Problem Solving

When a conflict or disagreement arises then it is the need of hour to solve that conflict constructively rather that blaming each other. Blame only brings more disagreement and conflicts get stronger. So it is necessary to focus on how to solve problem rather than creating a mess out of problem.

3.     Compromise

It is very normal to have conflicts in a relation but important point is to respect opinion of each other. Try to find out a solution which is acceptable for both partner rather than making decision rationally. You need to find a middle ground to solve the problem.

5.     Trust and Honesty

Trust and honesty is the base of any relationship. If you are honest and have trust on your partner than you can built a strong bond.

1.     Honesty

Honesty is the base of any relationship. If there is honesty and trust in your relation than you will be able to build a stronger bond. Honesty is always the best policy to keep relations healthy. There must not be any secret or hidden truth in any relation. These secrets and hidden truth destroy the relationship when revealed. So try to make your relation transparent.

2.     Consistency

As it goes that slow and steady wins the race. In the same manner when you are consistently and steadily try to build a relation on strong base of trust and honesty then you can achieve the goal. This consistency will help you to strengthen the relation.

3.     Forgiveness

When we are talking about building a relation on stronger basis then it is of vital importance to forgive mistakes of each other. It is not just letting go the mistakes but it is also important to let go of grudges and keep faith on your partner that he is sincere with you. It is also necessary to forgive each other’s mistake and work together on how to not repeat these mistakes in future.

6.     Personal Growth and Support

It is need of every person to have personal space. So when building a relation one must not interfere with personal space of his partner.

1.     Encouragement

When we are saying personal space it means not to create hindrance in growth of your partner. One must not inhibit his partner from making careers and fulfill his goals. You need to provide support as much as you can to fulfill goals and aims of your partner. Every person have his personal aims and goals for life so when you are building a bond on healthy ground then you must provide support for growth of you partner whether it is personal growth or career goals.

2.     Self-Care

When you are building a relation then it is not just about your partner but caring about your own feelings, emotions and growth as well. While you want to build a stronger bond on stronger grounds then you must nourish your own self as well. While working on growth of your partner then also work on your individuality as well.

3.    Mutual Respect

When both partner respect each other’s individuality then it will be helpful for a relation. One must respect feelings, emotions and individuality of his partner. Both partners should work on their own individual as well as mutual goals. In this regard support of partner paly very constructive role.

Conclusion

We can conclude that a healthy relationship is a relation in which both partner communicate and discuss their problems without hesitation. They spend quality time together to make their bond stronger. They provide support to the partner while working on his personal growth as well. The relation must be transparent and should solve their conflicts constructively and not hold grudges for each other.

August 15, 2024
Eyes Health: 5 Tips to Keep Eyes Healthy
Eyes health

Eye is an important organ of body which is used for vision. Vision makes a person able to watch and understand his surroundings. Sight is primary sense of a person which makes him to understand his environment and makes decisions accordingly. One can say that eyes have key role in determining what body is going to do in response of any stimulus.

It is to be said that eyes are windows to the soul. So eyes health is crucial to maintain this window of vision. It is essential for daily routine work and activities like reading, writing, and enjoying the nature and beauty around us. Eye is not just important to watch but they are integral part of overall wellbeing and to make quality of life better.

Eye Health Matters
1. Eyes health is integral part of us. We need vision to perform everyday tasks like reading, writing, driving, recognizing and managing things.
2. Vision is essential for being independent. Without eyes one cannot perform very simpler tasks like walking or to find things of his use.
3. Good vision is essential for safety as well. If one is having poor sight there are more chances of meeting accidents and injuries. Because person will not be able to operate and watch his surroundings so the risk of mishaps increases.
4. When a person is having poor vision it contributes to frustration and depression as person will get into isolation to avoid accidents. Good vision contributes to better cognitive health.
Vitamins Essential for Eye Health

Eyes are vital for person appearance and well-being. So to keep eyes healthy is matter of great importance. Here is a list of vitamins which are essential for eyes health.

1.     Function of Vitamin A

Vitamin A performs following roles in the functioning and health of eye.

Retinal function

Retina is a tissue present at the back of eye, and is sensitive to light. Vitamin A helps in maintaining health of retina as it produces rhodopsin. Rhodopsin is basically a pigment which is needed for low light vision.

Prevents Night Blindness

If person is deficient of vitamin A then it can lead to night blindness. In this condition person will not be able to watch things in low light. In severe cases its deficiency may lead to complete blindness. It is also needed to keep the cornea healthy.

Sources of Vitamin A

There are many sources to obtain vitamin A. These sources include both animal as well as plant sources for vitamin A. It is present in followings foods:

Liver

Eggs

Dairy products

Carrots

Sweet potatoes

Spinach

2.     Functions of Vitamin C

Vitamin C is a powerful antioxidant and it is essential for eye health.

Antioxidant protection

There are free radicals present in body. They are very active and reactive. They react spontaneously to damage cells structure. Vitamin C converts these free radicals into inert form which prevents eye damage caused by these reactive radicals. It is necessary to have sufficient supply of vitamin C to reduce the risk cataracts and molecular degeneration caused by aging.

Collagen Formation

Vitamin C is helpful to keep blood vessels present in eyes healthy. It also has role to maintain structure of cornea and retina.

Sources of Vitamin C

There is sufficient amount of vitamin C present in many fruits and vegetables. Following are the main sources of vitamin C:

Oranges

Strawberries

Kiwi

Grapefruits

Bell peppers

Broccoli

Brussels sprouts

Function of Vitamin E

Vitamin E is also a powerful antioxidant which protects eye from damage.

Antioxidant

As an antioxidant it also protects eye from damage and slowdowns the progression of age related eye diseases. It is also aid in slowing down the progression of AMD.

Sources of Vitamin E

The main sources of vitamin E are as follows:

Almonds

Sunflower seeds and oils

Hazelnut

Olive oil

Spinach

Kale

Tips to keep Eyes healthy

It is necessary to keep eyes healthy as they make us able to watch the world around and make us able to take decisions accordingly.

1.     Eat balance diet

It is recommended to take sufficient amount of vitamins A, C, E and minerals like zinc in your diet to keep eyes healthy. They help to protect eyes and slowdowns the age related degeneration of cells. They are also helpful in slowing down of AMD. These vitamins and mineral provides protection against free radicals because they act as antioxidant.

Water is complementary element for life. Life is impossible without water so it is very important to drink good amount of water as it provides hydration and prevents eyes from drying.

2.     Protection from Harmful Elements

It is essential to protect Eyes from harmful elements such as Ultraviolet (UV) rays coming from sun. For these purpose sunglasses provides best protection against UV rays. One can also use wide-brimmed hat to protect eyes from damage cause from these rays.

When someone is doing welding or construction work which may cause injury to eyes then it is necessary for them to use recommended goggles or glasses to protect eyes.

There is a chance of injury while doing work in chemical labs so it is advised to lab workers to wear recommended goggles to protect eyes from any harmful chemical.

3.     Managing Screen Time:

It is essential to maintain screen time because watching screen for longer period of time cause eye strain. Eye strain results in dryness and irritation in the eyes, and also cause blurred vision and headaches. So it is advised to take regular breaks from digital screens to maintain eyes health.

You may lower the brightness of screens and use protected glasses to reduce eye strain.

4.     Eye exercise

There are some exercises which are helpful to maintain eyes in good health. These exercises helpful in reducing eye strain, calms the muscles and reduces stiffness. This exercise also increase the blood circulation in the eye and reduces eyes strains and fatigues of muscles.

5.     Regular Eye Exam:

It is thought that regular checkup only includes vision test. It is a wrong concept. Regular eye exam includes proper checkup of eyes diseases and conditions that affect eyes health. If you go for regular eyes checkup then eye professional can detect early symptoms of any eye condition and timely treatment can be provided to keep eyes healthy.

One must go for regular checkup after every 1 year. But if any eye condition is detected than go for checkups as recommended by health care professional.

Conclusion

It is essential to maintain eyes health as it is not only for good vision but it also ensures overall well-being. It is important to go for regular checkups, take healthy diet, protect them from harmful elements and manage your screen time. Exercises of eyes also improves the overall health of eyes. it is better to take precautionary steps before it gets late.
August 13, 2024
5 benefits of Vitamin E to Boost Health
Vitamin E

Vitamin E is fat soluble antioxidant which performs numerous functions in body. it protects cells from damage during injury and support other cells to perform their functions. It has benefits and functions in health and beauty.

There are many forms in which this vitamin is present but tocopherol is the form which can be used by human to complement needs of body

Benefits of Vitamin

This vitamin has many benefits for skin, hairs, scalp, eyes, and heart. It is essential for overall health of a person and has active role in immunity.

1.     Benefits for health

Generally speaking it has many general roles for health maintenance.

There are several free radicals which are present inside body. These radicals damages cells and tissues as they are very active and reactive. Vitamin E is helpful in neutralizing these reactive radicals. In this way it reduces the risk of damaging cells and tissues.

It also has helping role in production of immune cells. So it is needed for proper function of immunity.

LDL cholesterol causes heart diseases. This vitamin oxidizes LDL cholesterol so it shows that it has role in reducing heart diseases.

2.     Benefits for Skin Health

It has many roles for skin as well. As a radicals neutralizer it reduces the aging signs and wrinkles. It provides elasticity to the skin. It has role in keeping the skin moisturized by providing and retaining hydration of skin. It repairs and regenerate the skin so have essential role in healing of scars, wounds and sunburns. It is used in the anti-aging, moisturizers and ointment creams for skin health

3.     Benefits for Hair

It improves the circulation of blood to scalp which is helpful in hair growth. It also gives shine and softness to hair because it keeps them moisturization provided by vitamin E also decreases the chance of damage by environmental factors. As antioxidant it also contributes to reduce stress of scalp which in turn, reduces dandruff.

It is used in antidandruff shampoos, conditioners, serums, and oils made for scalp and hair.

4.     Benefits for women

It keeps the hormones balance for proper functioning and to alleviate signs of PMS and menopause. It is beneficial to keep reproductive track healthy to improve fertility and promotes health of uterine lining to aid in reproductive process. During pregnancy to support health of mother and fetal development adequate supply of vitamin is essential.

5.     Benefits for Eye Health

It has oxidative properties which is helpful in protecting eyes from damage and cell decay. Unstable free radicals causes damage to structure of eye’s cells and causes eye diseases. It neutralizes these radicals to protect eye and reduces the risk of cataracts.

Food Sources of Vitamin E

Vitamin E has many nutritional values so it is essential to include its portion in diet. It is present in following foods

Wheat germ oil

Sunflower, safflower, and soybean oil

Sunflower seeds

Almonds

Peanut

Peanut butter

Beet greens,

Collard greens, spinach

Pumpkin

Red bell pepper

Asparagus

Mangoes

Avocados

Deficiency of Vitamin E

Vitamin E is present in variety of foods and supplements so it is rare to develop its deficiency. But people with digestive disorder may not able to absorb it from blood.
1. It causes retinopathy in which retina of the eye gets damage and can cause impair vision.
2. A cataract is eye condition aroused by molecular degeneration which is caused by deficiency of vitamin E. Cataracts are characterized as clouding of the lens which is responsible for blurred vision.
3. Its deficiency may cause peripheral neuropathy in which peripheral nerves gets damaged due free radicals. It causes pain and weakness especially in hands and feet.
4. It may cause impaired immune response
5. Another condition which is arises by its deficiency is Ataxia in which brains loss control over body movements.
Conclusion

Vitamin E is essential for proper functioning of the body. It has many benefits for skin, eyes, women’s reproductive track and overall health. It is Advantageous to include vitamin E rich food in diet to stay healthy and fit.

It is advised to consult a health care provider for proper checkup and before start of any supplements.

Additional Resource

“The Vitamin E Factor” by Dr. Michael A. McCully.
August 12, 2024