How High Blood Pressure is Linked to Sleep

How High Blood Pressure is Linked to Sleep

Blood pressure is the amount of blood circulating in the nerves of the heart and the amount of pressure used. To measure the blood pressure you have to know the minimum and maximum flow between two heart beats. Millimeters are the units used to measure blood, where the mercury is measured above the surrounding atmosphere which is usually zero. The blood pressure can either be low (hypotension) or high (hypertension) depending on the disease state. Having high blood pressure is very dangerous because it can lead to other diseases like stroke, heart disease and kidney failure. The blood pressure depends on ones emotional state, the activities they are engaging in and their general health.

A normal human being should sleep for 7 to 8 hours every night so as to prevent their body from blood pressure problems. People who sleep for less than 6 hours are said to be at a high risk of having blood pressure problems. When one is asleep the nervous system is able torest, and this helps it to remain healthy also the blood pressure is able to regulate and reduce stress hormones.
When the arteries increase to unsafe levels, the heart is forced to work harder more than it should. They force together which can cause the flood vessels and the pressure to rupture. People who have breathing changes due to being obstructed during sleep are known to have a high blood pressure. The lack of enough sleep affects their heart rate and the oxygen levels which sees them at risk of getting high blood pressure because their blood pressure becomes hard to stabilize.

People who take power naps every now and then reduce their risk to high blood pressure. This happens because they give their body time to rest now and then. Improving your diet or making minor changes can also help in being at risk of blood pressure. Engaging in physical activities regularly can also work wonders in making blood flow easily throughout the body. Ensure you eat enough vegetables and fruits to keep the body healthy and away from developing blood pressure problems.

Obese people are at risk of developing blood pressure because they mostly experience sleep apnea, so mostdon’t get thequality sleep they require and endup getting poor sleeping habits. Due to this the body can increase in weight, which at the end makes them prone to hypertension. If you experience sleep problems you can try to switch off the TV, computers and all the lights just to keep your mind less active. There are also people who read books to make the eyes and mind tired.

Sleep is one of the most important things to check in your life if you want to live a healthy life. Sleep can also help in reducing weight which is one of the things that cause high blood pressure. It also helps in sobering your mood thus ensuring that the body is not stressed, where stress is one of the major factors that cause you blood pressure to rise.

Tips for Healthy Living

Tips for Healthy Living

Healthy living has become need of the hour because of busy work schedules and stress. Whether you are young or old you have to follow a healthy life style. People are working day and night and then ignoring their health. But what’s the point of working if your body will not stay fine? Then how you will be able to work or earn? With healthy life style, it not only means that you should eat healthy and do exercise but include many other things as well. Here are the simple tips that one can easily follow in daily life to make their life bit healthier.

Take enough sleep – Minimum 8 hours sleep is a must for every person. But if you are in the category of people with busy schedule then still try to take minimum 7 hours for sleep. Sleep not just helps in refreshing our mind but it is very useful for many other things. Those who don’t take proper sleep the first effect can be seen on their body shape. Obviously, there is no one in this world who would like to look ugly. Everyone wants a toned body. Therefore, it is must that you take minimum 7 hours of sleep everyday. Management is a really important thing that all should learn. Manage your work in a way that you can give time to yourself as well.

Eat substitutes – If you love to eat sweets then replace them with fruits. Fruits have natural sweetness which is not harmful and it is good for health as well. If you love to eat fast food then make it at home with less salt and fresh vegetables. There is substitute available of every single thing such as replace tea with green tea, coffee with black coffee, flour with oats, sweets with fruits, and cold drinks with buttermilk. So make a list of your favorite things which are not good for your health and then replace them with their healthy substitutes. If you are not unable to find alternative of something then Google it and get the result in seconds.

Avoid mobiles – People are so much involved in technology that they are not realizing that it is harmful for their health. The radiations from mobiles are not good for health so avoid them when they are not needed. If you are using mobile for your time pass then instead of that keep puzzle cube with you. When you are sleeping you should not keep your phone near your head. Keep it away from your head and if in case you need to keep it with you then place it on airplane mode.

Love yourself – Are you among those who always find flaws in yourself and want to be like others? It is very important to love yourself to stay healthy. When you think negative then the stress levels in your brain increase which reduces the amount of happiness and thus your body does not stay healthy.

There are numerous of tips that one can easily follow; you just should have the determination to keep yourself healthy and then you can follow a healthy lifestyle easily.

Living a Healthy Life Style Can Actually Lead to a Longer Life

Healthy Life Style

A healthy body and a sound mind – these are two of the most important life’s wealth no amount of treasure can compensate.

We have all heard of the tales about the fountain of youth. A tale about the Spanish explorer and the first Governor of Puerto Rico Juan Ponce de Leon, who supposedly was on a mission to search for the fountain that could restore anyone’s youth.

The truth is, in the real world, many of us are actually in search of the fountain youth. In the past, people have done weird things to achieve, not the literal eternal youthfulness but rather a longer life, such as eating bee pollen and rattlesnakes as well as drinking tea mushroom extracts and snake blood. Today, many of us spend so much of our time and resources to have a longer life. Think gene therapy, myriads of health supplements and other longevity pills, exhausting gym exercises, and disgusting cleansing diets.

Want the secret to living a longer life? No surprises here, but if you want to lead a longer life, you need to live a healthy lifestyle. A healthy lifestyle will leave you fit, keep you energetic, boost your immune system, and reduces your risks from death-causing diseases.

Live healthy, Live Longer

Eating healthy, quitting the bad habits, and getting adequate sleep are the basic foundations for a longer life. Unfortunately, there are no shortcuts. But the takeaway, a longer, more quality way of life!

Here are some of the healthy lifestyle habits you can do for a longer life:

  • Don’t Smoke

Smoking is the number one enemy of longevity. Smoking can lead to various health problems including heart disease, lung disease, stroke and many forms of cancer. It can even compromise your memory’s health too.

  • Eat Healthy

Your body needs proper nutrition to stay healthy. You need to provide your body with a good supply of nutrients – protein, carbohydrates, vitamins, fats, and minerals. A healthy diet should include a generous amount of whole grains, fruits, and vegetables. Choose your fats, protein, and carbohydrates sources wisely. Limit your portion sizes during meals and be mindful of what you eat.

  • Get Moving

Enjoying physical and mental activities daily can keep your mind and body active. Exercising can help shred the excess calories and is attributed to healthier immune system and blood circulation. You can work on aerobic exercises, muscle strengthening exercises, and yoga for flexibility.

  • Manage Your Stress

Whether you like it or not, stress is already part of our daily living. But you can always do something to manage it positively. Too much stress releases bad hormones that are linked to various health problems. You need a lifestyle that includes stress management to deal with unhealthy levels of stress. Practice yoga and meditation. Get yourself a relaxing massage. Engage in a hobby that will develop your passion and take time to make connections to your family and friends.

  • Get Adequate Amount of Sleep

Sleep is your body’s natural way to repair and replenish itself. Having enough sleep is important for a healthier body. Many health professionals recommend seven to nine hours of sleep to help keep you at the top of your health.

The Importance of Healthy Living

Your genetics load the gun. Your lifestyle pulls the trigger.

The Importance of Healthy Living

Mehmet Oz

Healthy living, as defined by the Public Health Agency of Canada (PHAC), “implies the physical, mental andspiritual capacity to make healthy choices. ” This includeseating the right food, getting adequate rest and regular exercise. Maintaining a healthy weight has been stated as a means of a healthy life. Good nutrition coupled with a healthy and appropriate diet can help maintain a good living. Living a healthy lifestyle comes with tonsof benefit and this article will you touch quite a number of importance of healthy living.

Unhealthy living includes poor eating habits which has resulted in an exploding obesity epidemic. Poor eating habits alone can cause major health hazards which can lead to chronic illness and even untimely death. Diabetes, osteoporosis are just few diseases that poor living habits can cost you. So, before you swallow in that large junk you call fast food, take a lot of reasoning into effects. However, eating just the right food does a lot for the brain and other systems in the body. Basically, a healthy lifestyle depends on you making the right choices in foods, rest and exercise.

Stress relief

Working out for a few hours after a long day of work or studying can help manage stress by working out the endorphins. Rest after a stressful day can be equally beneficial. Stress can create mood swings and you might even find it hard to crack a smile when Kevin Hart starts to drop really funny lines. However, a healthy lifestyle will help stimulate the production of the “happy chemicals”, endorphins. Studies show that good food can help relax and help calm down after a hard day.

Happy life

As discussed earlier, the production of endorphins induces the feeling of happiness. This helps to break off the captivity of depression. A person living healthy is less probable to suffer from depression. Even if they have a little up and down circumstances, they quickly walk over it and continue a happy life. They are less susceptible to low self-esteem;they enjoy an incredible burst of self-confidence. Exercise helps maintain a good physique and they enjoy an attainable height of good self-image.

Long lifespan

Better quality of life with a long lifespan-good living habits promiseyou that. None can escape the ravaging power of ageing and finally death. However, reports have shown that nonsmokers have at least 8 years’expectancy than smokers. Good diet, enough exercise efficiently helps reduce imbalanced living and increases the lifespan. Diseases are quickly detected in a healthy life. Living a healthy lifestyle reduces the risk of dealing with illness associated with heavy drinking, smoking and junk eating.

Strengthened immune system

Regular exercise increases the ability of the immunoglobins parasite attacking. Diets, when healthy, reduces the risk of diabetes. Immune system is bolstered by living a healthy lifestyle. The time needed to respond to attacks is faster when living a healthy lifestyle.

Bottom line

You stand to enjoy:

  • Improved lung capacity
  • Improved endurance
  • Lower risks of developing cancer.

Why not take a leap of faith and start enjoying a healthy living?

How to Stay Motivated to Do Exercise Regularly?

Motivated to Do Exercise

Well, there are millions of videos, articles and websites which tell about different kinds of exercises for different parts of the body. In fact there are many mobile applications also that are mainly developed for workouts, exercise and diet. Most of the people start exercise and diet plan but could only continue it for maximum 1 week. It is said that anything can become your hobby if you practice it regularly for 21 days. But most of the people are not able to make exercise their hobby. So, how can one stay motivated to do exercise and follow diet regularly?

Don’t just start exercise when you fatty and telling you to start doing exercise. Only start when you are ready for it and you feel determined. You should have that passion that “Yes! I want to lose my weight. I want to be healthy.” If you will have this attitude then only you will able to continue it for weeks and then for months and years. Only then you will be able to follow your proper diet.

Stay with those people who are health conscious because in their company you will stay motivated. Try to avoid the company of those (while eating) who don’t follow healthy diet. If you are working then keep fruits, healthy snacks, juice with you so that you can eat them during false hunger. You can consult a dietician for a perfect diet plan for you as per your requirements.

First month of exercise and diet is the most important because most of the people do not follow it after a week or two. So you really need to keep yourself motivated for whole month. For that watch motivation videos every third day and have a wallpaper of your favorite fit actor or actress on your mobile and laptop screen. This is a really effective way to stay motivated.

Social media also plays a good role in it if you use it effectively. When you have started working out then update your photos or videos of doing exercise and of your meals or healthy food regularly. Then others will praise you for that step and you will feel better and you would feel like doing it more often and for that you will work on your body even more so that you can show to others. As everyone knows social media has great impact so it is better to use its impact for your own benefit and for your health.

Follow these simple points and stay motivated to do exercise and follow proper diet everyday. Once you start seeing that change in yourself, you will no longer need these things because then you will want it to do it for yourself on your own. It is not like that only fatty people should do exercise to make themselves slim but exercise is done to keep yourself fit and healthy. This should be the main motive while doing exercise.

Why Play Sports?

Sports teaches you character, it teaches you to play by the rules, it teaches you to know what it feels like to win and lose-it teaches you about life.

Billie Jean King

The benefits of participating in sports are numerous. You might not necessarily play sports as a professional. You don’t have to be a LeBron James, Cristiano Ronaldo or even Anthony Joshua to enjoy what form of sport you’re involved in. You don’t have to earn hundreds of thousands every week to enjoy the unending benefits of sports. Participants in sports have seen great and general uplift inmany areas of life. They have enjoyed an array of positivity. The main value of sports remainsbringing value to sportsmen. This article will highlight some important reasons why sports participation is for you.

Being good at sports has been described as a social asset. Kids involved in one form of sport or the other have stood up high among their peers. They use sport to form a measuring yardstick. Playing sports helps stay in good shape, develop good human relationship and create a means of learning.

Making friends

Making friendsBeing millions of people favorite activity, it is not unusual for tons of people to show up at a sporting activity. Sports teach teamwork which helps create a good relationship with a whole load of people you probably won’t make friends with in the initial. Sports bring people of various backgrounds and races together. Little wonder, you see Samuel Umtiti playing week in and out with the likes of Leo Messi and Co. Most relationships remain good even when out of the walls of sporting activities.

A coach’s presence.

Having a coach who manages your life in and out of the games sounds interesting. Sports promise such an amazing concept. Serving as role models, they provide wisdom and encouragement. They are the motivating force behind the successful career of all sportsman. They teach discipline until it becomes a natural part of athletes. This presence makes them happier, having a teamwork spirit and with positive outlook.

Self-esteem booster

Hard working people are those who are diligent enough to work towards mightiness. That diligence is what sports offer. With sports, you can set goals and standards which when accomplished brings self-esteem. Sportsmen are encouraged by reaching goals over and over. Be it, a LeBron James winning the NBA Playoffs final or a Mo Salah winning the PFA player of the year; sports can be rewarding and enjoyable. This will also enhance future performance.

Better health

Better healthPlaying sports has been reported to reduce the risk of getting some illness that are lethal. Since the heart is a connection of muscle, it requires to be worked out. Sports helps improvethe quality of cardiovascular system. There are little chances of suffering from cardiovascular diseases. A healthy heart means better health beating rate, reduction in a likelihood of suffering from stroke, hypertension and diabetes. Sports keeps the heart and blood vessels healthy.


Sports benefit goes beyond the rich lifestyle you see depicted by sportsmen; it’s a major stakeholder in thekey to good life.

7 Reasons Why Playing Sports Is Good for Your Health

One of the favorite activities of many people around the world is playing sports. Many individuals find sports enjoyable and a fun way to shake off bottled up stress and tension. But more than the fun, social connection and excitement, the benefits of playing sports can very well go a long way when it comes to achieving a healthy body.

The Health Benefits of Engaging in Sports Activities

Did you ever wonder why working up a sweat in the gym or working on your cardio exercise on a treadmill alone at home feels so much of a hard work compared to chasing a ball while playing a sport of some sort? Well, this is just one thing about playing sports. It makes us happy, builds our self-esteem, and gives us a sense of belongingness despite the competition that is sometimes involved in the game.

Apart from the positive effects of playing sports to our emotional and mental well-being, playing sports is also beneficial to our overall physical wellness in many ways.

Below are the top seven reasons why engaging in sports activities is beneficial for your health:

1. Sports help promote a healthy heart.

Sports help promote a healthy heart

The physical movements and activities involved in many sport activities is beneficial for your heart health as it promotes more blood circulation to your heart.

2. Sports activities are one of the best ways to burn out excess calories.

Want to lose weight? Having an unhealthy, excess weight increases your risk to various health conditions. Regular participation in active sports is enjoyable and is an effective way to shed off those stubborn fats and reduce your weight. The rigorous activities involved in playing sports will help you sweat out those calories and achieve a naturally leaner and toner physique.

3. Playing sports aid in strengthening your bones and toning your muscles.

Playing sports aid in strengthening your bones and toning your muscles

When you play sports you are giving your bones and muscles a much-needed workout. This in turn strengthens your bones and helps tone your muscles.

4. Sports activities help reduce your risk from life-threatening diseases.

Playing sports keep you physically active which are one of the keys to avoiding many life-threatening health problems such as heart attack, diabetes, stroke and certain types of cancer like breast cancer.

5. Physical activities particularly sports help lower hypertension.

High blood pressure or hypertension is one of the leading health problems around the world. People engaged in active sports have little risk of developing hypertension. Sports keep your body active, keep you fit, and help maintain a healthy cholesterol level to help you avoid hypertension.

6. Sports help build stronger immune system.

Sports help build stronger immune system

Playing sports is one of the most effective ways to boost your immune system. The rigorous movements involved when you engage in sports make you sweat out and help in eliminating the toxins from your body.

7. Being engaged in sports encourages healthy lifestyle habits.

Participation in sports diverts you from unhealthy habits like smoking and drinking. When you want to do well in the sports you are involved you’ll want to be on your best self. This in turn encourages you to eat a healthier diet, get enough rest and sleep and turn away from bad vices that can affect your game performance.

Healthy Recipes You Can Make in 5 Minutes or Less

5 Minutes to Health

5 Minutes to Health

For most of us, twenty-four hours may not seem to be enough. Many of us are struggling to keep up with our daily activities – a lot of deadlines to beat up, kids need to be taken cared of, the dirty laundry is towering and so much more. We hardly even find time to prepare our own meals and making healthy recipes would simply take a lot of our precious time, or so you think.

Caught up with a very hectic schedule? Well, that does not mean that you will just have to settle on eating junk. Below are some easy yet healthy recipes you can try which will only take five minutes or less of your time. Sounds fabulous? So, let’s get started.

1. Energizing Green Bliss Smoothie

Drink your meal! This smoothie will surely keep you full and energized for your busy day. This smoothie is packed with the healthy greens you need to nourish and at the same time detoxify your body.

Simply combine ½ cup of spinach, dandelion greens, collard greens or kale leaves, one banana, ½ cup unsweetened almond milk and two tablespoons of flaxseeds or chia seeds in a blender. Blend the mixture well until smooth and drink up.

2. Mashed Avocado with Wilted Spinach

Avocado is incredibly nutrient-dense. It is loaded with healthy monounsaturated fatty acids, fiber, potassium, and a number of essential vitamins and minerals. Now, combine it with the health-friendly spinach and you get yourself a fantastic healthy snack.

In a pan, heat the spinach for two minutes or until it is wilted. Mash a peeled avocado roughly and add a squeeze of lemon. Stack the spinach and mashed avocado onto a toast.

3. Protein-Filled Breakfast Egg Tacos

Here’s a good way to start your day. Get yourself a protein rich breakfast with this easy to prepare egg tacos.

Layer two white corn tortillas with a tablespoon of mozzarella cheese and one to two tablespoons of salsa. Microwave until the cheese is melted. In a heated pan, crack two eggs and scramble. Divide the scrambled eggs in between your tacos.

4. Greek Yogurt With Strawberry and Chia Seeds

Greek yogurt is rich in calcium and probiotics that’s good for you. Add in chia seeds plus almonds and you get yourself a breakfast that’s loaded with antioxidants, fiber and protein.

You will have to mash a cup of strawberries using a fork in a bowl. Add a cup of plain Greek yogurt and a tablespoon of chia seeds. Mix the ingredients well until smooth. Finally, top with a tablespoon of sliced almonds.

5. Heart-friendly Oatmeal Recipe

Oatmeal makes a nutritious and filling breakfast. It has the fiber you need and is good for your heart.

Just combine half a cup of quick cooking oats with a cup of water. Microwave for about two minutes. Stir in the flax seeds. Add one half cup of almond milk and sweeten with a teaspoon of brown sugar if desired. Garnish with almonds, walnuts, raisins, avocado or your preferred fruit toppings.

3 Things You Should Know On How to Live a Happy Life

happinessHappiness can come in many forms. And, remarkably it can be different from one person to another.

As Aristotle had it, “Happiness is the meaning and the purpose of life, the whole aim and end of the human existence.” Happiness has remained to be one of the most sought-after goals of the humanity. It is a universal goal. The thing is, we all want to live a happy life.

But what really is happiness? To describe happiness is as complex as happiness itself because it can be defined in so many ways. Another person’s happiness maybe something out of the ordinary for you and your happiness maybe something that’s too meaningless for someone else. The reality is, each and every one of us have our own definition of happiness.

Despite our varying definitions about happiness, it all boils down to one thing – a happy life brings out the best in each of us.

Want to live a happy life? Here are the three things you should know about how to live a happy life:

1. Feed your passion, do what you love to do.

Is your passion in music, arts, or sports? Do you find joy in playing the guitar, writing literary pieces, or playing basketball? You might be busy right now with so many things, but you simply need to make time to do what you love to do. You will find that doing the things that you love will give you genuine happiness and a sense of fulfillment.

2. Have a healthy lifestyle

A good health is one of the important aspects of a happy life. You can’t be too happy in life if you are hardly able to get out of bed because you are sick or in pain, right?

So to have a happy life, a good start is to have a healthy body and a sound mind. Develop a healthy lifestyle to keep you healthy and fit. Eat a variety of food that will give your body the vitamins, minerals, and nutrition it needs. Be mindful of your portion sizes and include lots of fruits, vegetables and whole grains in your diet. Ditch out the bad habits of smoking and drinking as they will only make you sick and shorten your life. Be sure to get enough sleep which is so important to maintain a healthy body. And lastly, stay active. Dedicate a few minutes each day to do exercises. Exercise can help you burn fats and it helps release the happy hormone called endorphins.

3. Learn to establish deep social connections.

No man is an island. By nature humans are social creatures. Having a strong network of family and friends generally contributes to a much happier and successful life. The support from other human beings gives a positive affirmation to our existence giving us a sense of belonging, security, self-worth and fulfillment. Research also shows that people who have strong connections and healthy relationships are more likely to be able to deal with any stressful situations successfully.

Healthy Habits for the Warm Weather

The weather is warm and we should be going outside and making the most of it! Here are some healthy tips for the warmer season after we have been hibernating hiding from the cold. When the warm comes everything gets greener and that is Mother Nature’s way of telling us to eat green!

Start eating more vegetables and greens not only because they are healthy, but they are also tastier in seasons. Fresh and vibrant greens are great for many areas of the body and when you eat them they are not heavy, which makes you want to go out and enjoy the weather that much more.

Raw Deal

When the warmer weather comes the detox process can begin by eating more raw vegetables and fruits. Many detox to get ready for the summer with various processes and drinks, but simply eating some raw fruits and veggies with whole foods can do the trick. Get into the raw deal and you and especially your live will thank you for it.

Break a Sweat

One of the best ways to get rid of toxins in the body is to sweat. What better time to do just that than when it gets warm. Sweating out your toxins is a great way to get of something that is harmful to the body no matter what makes you sweat go out and do it. From a 10-mile run to a brisk walk or ride on the bike take advantage of the warm weather to help break a sweat and get rid of the unwanted toxins in your body.

Get Out

When it gets warm get outside, as there are so many things that you can do that are healthy. On top of that if you get home from work and there is still light hit it and go for a walk or bike ride or just chill in the yard, as leaving the sedentary inside like getting natural light is all-around beneficial.

Take a Break

Even when it is warm outside we still have to take care of things and work. However, taking a break and getting outside just for a few minutes is not only healthy but invigorating. Think of it as taking a little break as a reset charge button for your body no matter what you do from a short walk to closing your eyes for five minutes can do you a world of good.

Breath It In

When it is nice outside and you are out, breath in the goodness as with a few deep breaths it can get more oxygen into your system. That is advantageous, as it can help absorb both nutrients and vitamins as well as help detox the body. Simply breathing deep outside has many health benefits and why not do it since it is so easy to do?

Can I Go Out and Play?

Yes, you can! Release your inner child and go out and play when it gets warm outside. Any energy expended is positive for the body and gives you a happiness rush as well. Also, there is no need to ask your parents if you can go out and play.