Receive our health management handbook now !

dimanche 21 novembre 2021

Ways to control your stress

 Ways to control your Stress:

1-     Deep breathing exercise

​Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. Repeat this breathing exercise. Do it for several minutes until you start to feel better.

Note: Its a really effective exercise to calm your body & mind in minutes. When you overthink and get stressed Start this exercise 10 times. You will feel relaxed. Never skip it at all. You will do this exercise 1 time in the morning and one time in the evening every day.

2-     Meditation

Commit to just 2 minutes a day. Start simply if you want the habit to stick. Pick a time and trigger. Not an exact time of day, but a general time, like morning when you wake up, or during your lunch hour. Find a quiet spot. Sit comfortably. Start with just 2 minutes. Focus on your breath.

Note: Never skip meditation at all. it is really effective for your mind & body to get relax soon. You can try some APPs for meditation also. There are numerous apps available for meditation.

3-     Change your expectations

For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand there are some things you can't change or control, but you can focus on how you react to them.

4-     Focus on issues you can control and make plans to solve them.

If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.

5-     Avoid stress triggers

Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.

6-     Make time to relax and to do activities you enjoy

Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.

7-     Practice gratitude

Expressing gratitude to others can help reduce your stress.

8-     Books reading

Develop a book reading habits before sleep or when you like to read. It is also a very good technique to overcome your stress and be relax. You can read books like How to be happy, how to become successful. 

9-     Regular walk & Exercise

Never skip 30 minutes’ walk in park or where you close to nature like beach etc. Never skip your exercise also Ok it’s really important to be fit & healthy. Exercise & walk strongly fight back with you stress and reduce it.

10-  Eat healthy always

Food plays important role to fight back with your stress. Always eat healthy and avoid junk food.



BEST wishes for your health & relationship.THANK YOU take extra care.

Normal Blood pressure

Your blood pressure need to be normal

A normal blood pressure level is less than 120/80 mmHg

Here I’m suggesting you some techniques that will help you to remain your blood pressure normal. Keep in mind you must follow it in your daily routine life

1-Lose extra pounds and watch your waistline

In general:

  • Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).

2-Exercise regularly

Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.

3-Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

4-Reduce sodium in your diet

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.

5-Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.



6-Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.

7-Cut back on caffeine

The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.

8-Reduce your stress

Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.

9-Monitor your blood pressure at home and see your doctor regularly

If you read this carefully and implement in your life your blood pressure will be normal soon and never rise in normal routines.