Easy Effective Steps Towards Heart Health!

We all know that ‘Health is Wealth’!

But how many times do we behave irresponsibly towards this immeasurable treasure of ours?

We all are guilty of postponing our exercising plans at some point in time or of giving into temptations of tasty food over the healthier options, conveniently forgetting our resolutions for healthy lifestyle.

It is our duty to keep our body health as only a healthy body can have a healthy mind.

And the epicenter of our overall health is our heart. This good old ticker of ours bears a big responsibility to keep our body in mint condition and functioning well.

So what should be our strategy to keep it in optimum health?

 
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NO need to worry guys! nothing of mammoth proportions needs to be done to plan your cardiac care strategy. This job can be achieved through small steps taken on a regular basis-#chotte chotte kadam.  Just follow a healthy lifestyle in a disciplined manner regularly to keep your heart fit and strong.

Here are some simple tips that can help you in improving your lifestyle:

 

1.Say goodbye to smoking or chewing tobacco:

These are major risk factors when it comes to heart disease. Smoking exponentially increases the chances of suffering from heart disease. It is harmful for lungs, heart, causes cancer and many vascular diseases. Be careful about passive smoking as well. Never fall prey to it. So, bid it a hasty adieu right away!

 

2.Follow a balanced and a healthy diet plan:

Consume foods that are packed with optimum nutritional value like whole grain cereals, legumes, fresh fruits, vegetables and nuts. Fresh fruits are rich in antioxidants.

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Also Keep a close watch on the total calorie intake. To regulate calories, one can reorient the dietary pattern by cutting down on carbohydrates and increasing proteins. High carbohydrate diet with lots of rice and products like white flour, starch results in extra calories, leading to obesity, which can cause diabetes and extra calories get deposited in the body as fat.

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Go for carbs that have low glycemic index. Diabetes and hypertension are major enemies of the heart. You can do yourself a world of good by reducing the intake of fried foods and sweets. Fat can be taken in moderation and try to curb your sweet tooth. Avoid egg and red meats. Egg yolks have been proven to have high levels of triglycerides and cholesterol. Chicken, fish and white of eggs are safe. Try to include lots of salads in daily life.

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Choose healthy cooking oils that contain monounsaturated polyunsaturated fats that prevent cancer and heart diseases. The polyunsaturated fats reduce the risk of heart diseases.

Aim for a balanced diet that contains 30% carbs, 20% fats, 30% proteins, vitamins etc.

 

3.Reduce salt and sugar intake:

Keep the salt consumption to about 5 gm per day. One does not need to completely avoid salt. Even if one is hypertensive, 3-5 gm of salt daily should be fine. Keeping a check on salt helps to control BP and reduce the load on heart. Avoid adding extra salt in your food. Eat pickles and papads in moderation.

Do you know even sugar has an effect on blood pressure?

According to a 2014 study, sugar is also responsible for high blood pressure and heart disease. Most often, doctors recommend a low salt diet to control blood pressure, but they forget to mention sugar. But, latest research suggests that it is prudent to reduce sugar consumption as well to regulate blood pressure.

 

4.Exercise regularly:

Human body has been designed in such a way that it needs constant exercise to keep it in top condition and optimum level of functioning.

So, light exercise every day, all days should be included in the daily routine. Be active and stay fit. Walk as much as possible, join a gym or a yoga class.

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Whatever people eat, they should keep a close watch on their calorie intake. Keeping one’s weight under control and exercising every day will definitely help in keeping the heart healthy. These days, many youngsters are getting heart diseases and it’s important for the 20-30 age group to keep a close watch on their weight and play some games regularly.”

~ Dr I. Sathyamurthy  (Senior cardiologist, Apollo hospitals)

We totally know and understand this, but given our fast-paced lives, there is common complaint of lack of time for exercise.

Don’t worry, there is a solution for this malady too!

Manage it by including constant action in your daily routine without allotting too much separate time to exercise through these easy tricks:

a) Move around a lot: Ditch the lift, take the steps. This helps your body stay active and help your metabolism.

b) Walk more: Park your car away and walk to your destination to give your legs a workout.

c) Do spot jogging: This is a good trick to exercise in office or home, while you’re busy in some other task

d) Lift weights: No, not the big ones, but you can easily lift small weights while you are talking on phone or watching TV

e)Join group activity: like zumba, yoga or tai chi to keep you motivated and self driven to exercise regularly.

f) Do more outdoor activities: like gardening, playing with kids or taking a brisk walk in the park.

There is always a way to exercise if you have the will to do it. So, exercise and fitness are a lot about attitude!

 

5. Let go of stress:

In today’s world, we almost always find ourselves living in stress. It has become an inevitable part of our life.

But, beware as it can have a negative impact on our heart!

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According to certain health studies, there is a strong connection between stress and heart diseases. How exactly this occurs is not yet established. Is stress an independent risk factor or whether it affects other risk factors is not completely known.

Senior cardiologist Dr. Tilak Surarma says, “Studies have shown that long term stress results in a higher incidence of leading an unhealthy lifestyle. Many people with long term work related stress end up exercising lesser, follow an unhealthy diet, smoke and drink alcohol, which leads to obesity.” This in turn, increases chances of having hypertension, diabetes mellitus and high cholesterol.

So, stress makes one prone to have risk factors for coronary heart disease. Apart from this, chronic stress exposes one’s body to unhealthy elevated levels of stress hormones like adrenaline and cortisol, which can be detrimental for the heart.

Many people smoke a lot when in extreme stress conditions or consume a lot of alcohol. Both of these are major risk factors for heart ailments. Excess alcohol consumption can lead to cardiomyopathy, a condition in which heart muscles get weakened.

To reduce the harmful effects of stress on one’s heart, one can follow these easy tips-

a) Practice Yoga, Meditation and Pranayama:

Yoga is a good form of exercise and it can also be useful to combat stress. Meditation can calm you down. Practice it regularly for 15-20 minutes daily. Deep breathing exercises like pranayama help in controlling stress.

b)Maintain a Positive Attitude:

Everyone goes through stress, but each one of us handles it in different ways.

Let go of bad experiences and avoid anger, guilt, fear, hostility, anxiety. Face life’s challenges with a smile.

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Learn to FORGIVE AND FORGET easily to maintain your inner peace and tranquility ! 

Unforgiveness and holding onto anger and resentment kills your calm and harms you manifold. It is like a parasite which you hold on to and that keeps gnawing at your own health.

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c)Listen to your favorite music:

This helps in mental relaxation and helps decrease stress.

d)Take adequate sleep:

Early to bed and early to rise is the best option.

e)Take periodic breaks:

Go for vacations with friends and family. Enjoyment increases your happiness quotient and decreases stress.

 

6. Get Regular Checkups:

It is mandatory to monitor your blood pressure, sugar level, cholesterol, Triglyceride, and lipid profile on a regular basis. If there are warning signs, don’t ignore them and seek medical advice.

It is important to note that diabetic patients may have advanced heart disease and not show any symptom at all.

 

Warning signs can be:

  1. Chest pain
  2. Breathlessness with even minimum activity
  3. Palpitation
  4. Giddiness
  5. Insomnia
  6. Cold sweat
  7. Dizziness

You can reap great benefits towards good overall health by following these #chhote kadam(small steps).

Persistence is the  main key here.

So, Be Active , Eat Better and Stay Happy to keep your heart healthy and enjoy a blessed life! 

 

“I am joining the Saffolalife #ChhoteKadam initiative in association withBlogAdda and follow these small steps for a healthy heart.”

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Enhance your online shopping experience with ZAPSTORE!

Now days, more and more people prefer shopping online over conventional shopping because of the numerous advantages and benefits it offers. Some of the reasons are convenience of shopping anywhere, anytime without bothering to travel long distance to the market in heavy traffic or crowded streets. This saves lot of valuable time and other resources. It takes only minutes to shop online and one can shop even at midnight lying on your comfortable couch.

Better competitive prices and discount deals are also available online. Variety of products from different sellers are available at one place. You can even shop for products from other countries sitting in your home. Also, compulsive or impulsive spending is avoided as we make well thought out purchases when we shop online.

This hassle free experience of online shopping becomes even more rewarding if we can easily compare price, features and functions of any product  from different sellers  from several online platforms before buying a product to ensure the perfect value for money. But this seems to be a very time consuming task.

Not any more!

In such a scenario ZAPSTORE comes as a saviour for us consumers. It is a one stop shop for all our shopping needs, which provides the complete market of online products curated or chosen by other shoppers at your fingertips. It is a unique shopping concept which ensures that every ZAPPER is a winner.

Zapstore.com is an e-commerce portal aimed at making online shopping more enjoyable, rewarding, fun and satisfying. It gives the consumer an option to buy the product at the price that they want to, by comparing with all the options available at different platforms, at zapstore easily and then choose the best option or deal available. Overall, Zapstore works as an Options Market where one can check all the options available online and pick the best deal.

Logistic partner support system with distributors of all major brands is well refined to make sure that the products reach the consumers promptly. The USP of the Zapstore is to enable consumers to buy the products they want at the prices they wish. It is a single platform for all the best products across e-commerce stores including Flipkart, amazon, snapdeal etc. All the products are hand picked ie chosen by other users so the products are already ‘best out of the rest’. Now the Zapstore users just have to select the ‘Best of the Best’ which they prefer.

Opening an account on Zapstore is very easy as it is very user friendly platform with clear instructions for all the steps to be taken. The store offers products of different categories ranging from technology to fashion. I selected three items which i was planning to buy since a long time but was postponing the final decision as i was confused with all the options available. But this portal is very effective in showing the price list collected from different online ecommerce sites. The display is very neat and clean with different options based on category and brands sorted out. The navigation from one site to other is very smooth and fast. The items i selected based on my requirement are:

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  1. HP 15-AF006AX  15.6 INCH LAPTOP– I selected this as its specifications completely suits my requirement. It is a quality product at great price for office work, watching movies, or surfing internet. It is also good for gaming purposes for games with enhanced graphics. The RAM can be upgraded to 8GB for superior gaming experience. Go for it if you want a gaming laptop in this price range. I t is the best deal and provides complete value for money.
  2. Zebronics Falcon wireless gamepad – this is an awesome product available at low price I was looking to buy it as the mode changing feature it offers is quite useful when you play different games. It supports all USB plug and play. It is worth every penny at this price.
  3. Apple iPhone-6: this is a phone which epitomizes elegance and excellence at its best. I selected this phone as it is powerful, efficient yet thin and comes with advanced ios 8, larger and superior high definition retina display screen which makes it a great choice to watch videos and play graphic intensive games. The 16 GB internal memory can store large amount of videos, pictures, data files. The 8 megapixel camera contains optical images stabilisation technology which is found in high end cameras, and results are blur free photographs. So,now all my photography needs can be taken care of by this phone single handedly.

You can check out more details about products  on my zapstore here….https://zapstore.com/s/Aryans

 

I am making my own store for the #BestZapStore activity at BlogAdda in association with Zapstore.

Believe in your Dreams!

Surround yourself with the dreamers and the doers, the believers and the thinkers, but most of all, surround yourself with those who see the greatness within you, even when you don’t see it yourself.

~Edmunds Lee

All of us have certain cherished dreams which we want to fulfill to the best of our abilities. We try whatever is possible to achieve them. But the path to fulfillment of our aspirations cannot be journeyed without encountering obstacles or blocks of any kind. This journey towards our goals becomes easier and hurdle free if we plan well in advance and there is an experienced well wisher to guide us at the start of this journey to boost our morale and also during the course of following the path. When we our stuck we need someone to encourage us and help us pick up our lost confidence.

One such person for me has been my maternal uncle, who has always offered inspiration and guidance for me since my childhood days. He has helped me in learning a lot of life lessons and in helping me choose my career path with clarity. When i had decided upon my dream of becoming an engineer and getting admission in a reputed engineering college to fulfill my dreams of inventing new technology which would be cost effective and useful to our nation and fellow citizens, my uncle whole-heartedly supported me and offered any advice and guidance i needed. At times, when i was lost or felt dejected, he would recount encouraging and uplifting examples to cheer me up.

Some of the pearls of wisdom he shared with me are:

  1. Believe in your dreams, no matter how impossible they seem   ~Walt Disney
  2. When you follow your dreams, all the universe conspires in helping you to achieve it ~Paulo Coelho, the alchemist.
  3. You have to dream before your dreams can come true ~A.P.J Abdul Kalam.
  4. The biggest adventure you can take is to live the life of your dreams ~Oprah.
  5. Believe in your dreams. If you don’t who will? ~Jon Bon Jovi
  6. Whatever the mind of man can conceive and believe, it can achieve. ~Napolean Hill
  7. Press on. Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; the world is full of educated derelicts. Persistence and determination are alone are omnipotent ~Ray croc.
  8. You miss 100% of the shots you didn’t take ~Michael Scott
  9. Start where you are. Use what you have. Do what you can ~Arthur Ashe
  10. Everything you can imagine is real ~Pablo Piccaso
  11. When you reach an obstacle, turn it into an opportunity. You have the choice. You can overcome and be a winner, or you can allow it to overcome you and be a loser. The choice is yours and yours alone. Refuse to throw in the towel. Go that extra mile that failures refuse to travel. It is far better to be exhausted from success than to be rested from failure. ~ Mary Kay Ash.
  12. It’s the possibility of having a dream come true that makes life interesting ~Paulo coelho, the alchemist.
  13. The only thing worse than starting something and failing in not starting something  ~Seth Godin
  14. There is only one thing that makes a dream impossible to achieve; the fear of failure-Paulo coelho
  15. We may place blame, give reasons, and even have excuses; but in the end, it is an act of cowardice to not follow your dreams ~Steve Maraboli

These were some of the inspiring quotes by world renowned achievers my uncle had written on a poster and put it in front of my study table so that i could read them often and feel motivated. Thus, my uncle played a very important role in guiding me and helping me along the way of following my dreams.

In a similar way, Stoodnt is platform which provides guidance and support to the students who want to fulfill their dreams of higher education in universities abroad. The expert counsellers in the panel have solutions to all the queries of students like future scope of a course in job market, hostel facility in the college, steps to succeed , which course to apply for based on individual’s aptitude, and many more insights and expert opinions.

Take the risks and follow your dreams! The future belongs to those who believe in the beauty of their dreams and have the courage and conviction to achieve them.

“I am blogging about my dreams and the people who helped make them true for the #AdviceThatMattered activity at BlogAdda in association with Stoodnt.”

Share The Work Load !

” Our horizons are shaped by what we know others have actually done”

BUT

“Time for change, Time to restart, Time to conquer, That time is now.”

 

Most men have the mindset that house chores are not their job and should be done by the women of the house.

Laundry, cooking and making the bed are all jobs either left undone or to the women in the house and the typical man only learns to use the washing machine after the age of 24, found a survey of more than 2000 men over the age of 30.

 

Society assumes that it is women’s responsibility to spend many more hours than their counterparts doing unpaid house work. The gender imbalance is sill alive and thriving in spite of so much progress and advancements all around. Women still shoulder most of the burden of household tasks. There isn’t much willingness from men to contribute.

 

With changing times, when women are sharing equal responsibilities in all spheres of life, to expect them to be solely responsible for and shoulder the household chores is very unfair.

Now, is the right time to take a stand against this gender inequality and bring about a paradigm shift in Indian households. It is very important to break the stereotypes and prejudices prevalent in the society regarding gender roles.

 

Before trying to change the society, one should try to change one’s own self; so i decided to take up this challenge of sharing the load of house chores by participating in #LaundryGoesOddEven activity along with Blogadda and Ariel Matic. It is always better to practice what  you preach.

 

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The weight of house work is real and heavy. You need to divide the house responsibilities equally with your partner. I decided to help my wife in doing the chores at home as she also leads a hectic life.

Ariel Matic with the new OddEven calendar came in handy to divide the chores equally between us as we decided to share the laundry job on alternate days. For the first time in the history of the world, the Ariel Matic pack comes with an odd even calendar, this makes the division of laundry job  easy and convenient to remember.

The pack also also comes with easy guidelines with steps to follow to do the task easily. There are added tips to avoid follies to ensure the good results even for the inexperienced ones.

 

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As i embarked on my journey, technology proved to be a great enabler with advanced washing machines available nowadays. I was able to do my share of the task very easily as I had technology and ariel matic at my disposal. The new Ariel ensures that the stains vanish easily and the clothes come out clean and fresh. In fact, i really enjoyed doing the laundry as the fragrance of Ariel is so refreshing.

It is so easy and effective to use, that even a novice like me was able to achieve remarkable results and laundry i washed turned out as good as new. Off course, on the alternate days which were marked for my wife in the odd even calendar, she did an equally good job. So it was truly a Miya-Biwi ka kamaal.

 

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By splitting the chores, we were able to reduce time spend on house work and thus were able to spend much more quality time together which in turn strengthened our relationship, making both of us happy.

I also noticed that my wife looked more relaxed whereas earlier, she was always in a hurry mode, stressed about the chores to be completed at home. Seems, she had too much to do on her hands. Now she was more calm as I was there  along with our mate Ariel Matic to lend her a helping hand and ease away some of her burdens.

After noticing the changes, this activity has brought in our relationship dynamics, i am looking forward to learning some more chores like cooking to help and assist my wife and ALSO, learning something new is always beneficial to our self development as an individual.

 

So, to encourage a balanced household, let us change the gender bias norms to bust the stereotypes, that laundry is only a women’s chore. All men should contribute equally in the basic household chores that make life comfortable. Let us help our wive, mom or sister around the house and bring balance to the gender inequality within the family dynamics and build a strong foundation for content family members and happy homes.

 

Sometimes, the stereotypes of the society have to be broken to live your life by your own choice to usher in positive changes. It is a big challenge, no doubt, but just stop worrying on who talks what, about you; who doesn’t accept you. If you really care for your near and dear ones, live life on your terms and live it well!!

 

‘I am taking part in the #LaundryGoesOddEven Challenge by Ariel India at BlogAdda.’

 

pics credit :brainyquote.com and taken by self

video credit: blogadda.com