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Signs of anxiety You don't have to be a rocket scientist to figure out that you are getting anxious but some of these questions directed at yourself will help:
n Is there a constant list of problems, both real and imagined, running in your mind all the time?n Can you never fully relax and enjoy, even when there is no work?n Do you need constant stimulation?n Do you worry about what people think about you?n Do you rerun conversations in your head about the last event/party you attended?n Do you review over how you looked, and sounded in any meeting or forum?n Are you unable to say no and take on more work than you can do?If you have answered 'yes' to two or more of these questions, anxiety has become a way of life for you. This constant 'worrying' and getting stressed can make you age faster as it suppresses your immune system, reduces your capacity to fight infections, and makes you feel tired all the time. People who worry too much are more prone to developing high blood pressure (BP).
Among the many factors that lead to high blood pressure (smoking, alcohol, obesity, diabetes), stress is a major player. Although stress is omnipresent, individual responses to stress are different for e.g. a typical Type A personality is prone to pressure and work oriented. He or she is aggressive, short-tempered, with a capacity to work more than others. He/she is not interested in any fun-loving activity. He/she is always striving to be rewarded and noticed. He not only is a hard worker but also drives people around him/her to deliver and enjoys being stressed. Such a person is usually more prone to developing hypertension. Stress will cause high blood pressure in a stress-sensitive person if he is exposed to such conditions over a prolonged period of time. The blood vessels get constricted as a response to stress and this constriction causes the blood pressure to rise. Fortunately, in most cases lifestyle changes can cure the problem. Blood pressure usually drops in many patients who lose weight by using a sensible nutrition programme. Major changes include two major things — consume foods that help to control high BP and controlling/overcoming stress.
Garlic: Garlic is known to lower blood pressure by allowing the muscles of the blood vessels to dilate. Adenosine, a compound found in garlic, helps in vaso-dilation. It is a muscle relaxant. Both raw and cooked garlic can lower blood pressure. But raw garlic is more potent and give benefits faster. Garlic has other healing properties too. It interferes with the formation of blood clots and also helps in reducing cholesterol. It helps improve immunity. It prevents gas formation. Finely chop 3-4 cloves of raw garlic, gulp it down with warm water. You could also crush the garlic, extract the juice and drink it.
Celery: This vegetable is extensively used in Chinese medicine to lower blood pressure. Studies at the University of Chicago have shown that just a few stalks of celery can lower blood pressure when used continuously for a couple of months. Fish: It has always been a heart-friendly food. Fish oils are known to keep a lid on blood pressure. If you are taking blood pressure medication, then consuming fish like mackerel (bangada), tuna, surmai thrice a week will help you to reduce dosage of your medication. Role of calcium: Some experts feel that hypertension is more likely due to a deficiency of calcium rather than excess of sodium. They feel that consuming adequate amount of calcium-rich foods like milk, curd, spinach, other leafy vegetables, whole kabuli chana, rajhma, jowar, bajra and nachini can neutralise the hypertensive effect of eating more sodium.
As more and more people worry about adulterated milk, unhealthy additives and hormones in milk, the consumption of dairy products is decreasing. Those who have lactose intolerance (inability to digest milk) also shun milk. However, calcium is a prime player in calming the nerves, controlling blood pressure and maintaining bone health; we need alternatives to milk for our calcium intake. Surprisingly, bottled mineral water is a good source. Most brands vary in their calcium content. But the calcium in mineral water is well absorbed. Drinking a glass of carrot (five) and spinach (50 gm ) juice can also be a good alternative to milk as a source of calcium. Most pulses like rajmah, chana, black dal have high calcium content. White sesame seeds are another good source. Eat about 2-4 tablespoons daily. But remember the health benefits, which can be derived from minor changes in eating, will only be effective, if these are a part of your daily routine. In other words, it requires a change in lifestyle and eating habits if you want to improve your health with dietary changes. Weight loss is of prime importance to anyone suffering from high blood pressure. That coupled with increase in eating fruits, vegetables and fish and ensuring sufficient calcium intake; avoiding excessive salt and alcohol will help tremendously in lowering BP.
Natural stressbusters Chamomile tea: This herb helps in relaxation and promotes sound sleep. A cup of chamomile tea can have a calming effect. Due to its ability to induce relaxation, it may help to reduce the effects of stress. Chamomile tea should be best taken at bedtime. About 1-2 cups in the night are sufficient to induce sleep. Green tea: Green tea is rich in polyphenols. These are active agents against cancer, heart disease. They also protect the body against stress. It may better to switch to drinking green tea instead of regular black tea. Vitamin C: There is more concentration of Vitamin C in the brain tissue than in any other tissue in the body. It is a powerful antioxidant. During stress, more of it is used up. Therefore, those under stress should consume between 500 to 1000 mg daily. Yoga and meditation: Meditation helps combat stress by allowing the mind to accumulate energy in silence. When we stop our mental chattering we can become more focused and generate positive energy. Pranayama and other simple breathing exercises and yoga have proved beneficial in combating all forms of stress. Pranayam helps to promote controlled breathing and brings about balance in the body. — The writer is a nutritionist. She treats obesity and related health disorders online . She can be reached at ask@health-total.com / www.health-total.com
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Suffering
Foods
that can control blood pressure
Wheat grass juice:
This is a miraculous juice for those suffering from hypertension, as
it is a rich source of magnesium and potassium. Both these minerals
can lower blood pressure while their deficiency can raise it. Getting
enough magnesium and potassium can also decrease the dosage of the BP
medicine. In addition, wheat grass juice is a power house of nutrients
that can help fight many diseases, slow down ageing, throw out toxins
from the body and cleanse and nourish the entire system.
Washington
Scientists have claimed that
the benefits that premature infants gain from skin-to-skin contact with
their mothers is measurable even 10 years after birth. In a new study, Dr
Ruth Feldman, a Professor at Bar-Ilan University, and her team studied the
impact of different levels of physical contact on prematurely born
infants. Specifically, the researchers compared standard incubator care to
a novel intervention called "Kangaroo Care" (KC), which uses the
mother's body heat to keep their babies warm. They asked 73 mothers to
provide skin-to-skin contact (KC) to their premature infants in the
neonatal unit for one hour daily for 14 consecutive days. For comparison,
the researchers also assessed 73 premature infants who received standard
incubator care. Children were then followed seven times across the first
10 years of life. They found that during the first half-year of life,
mothers in the KC group were more sensitive and expressed more maternal
behaviour toward their infants. Children in the KC group showed better
cognitive skills and executive abilities in repeated testing from six
months to ten years. At 10 years of age, children who received maternal
contact as infants showed more organised seep, better neuroendocrine
response to stress, more mature functioning of the autonomic nervous
system, and better cognitive control. The study has been published in Biological
Psychiatry.
Without cutting back on
calories, adopting a Mediterranean diet rich in extra-virgin olive oil may
protect people at high risk for heart disease against diabetes, a new
study found. Researchers who analysed data on more than 3,500 people at an
increased risk for heart disease found those who were put on a
Mediterranean diet were about 30 per cent less likely to develop diabetes
over the next four years, compared to those assigned to a general low-fat
diet. — Agencies