How to Lower Blood Pressure Quickly and Naturally: Healthy Diet and Home Remedies

1:35 AM maestr0

Elevated level of blood pressure, also referred to as hypertension is a condition which is characterized by blood pressure measurements in the excess of the normal allowable limits of 120/80 mm Hg. Also referred to as the silent killer, elevated blood pressure levels can result in a wide range of complications organ damage and circulatory problems. Hypertension if not treated promptly can result in even in premature death. Fortunately, there are several natural ways to lower blood pressure levels. Diet, Homeopathy and Exercise Regimen help in promptly lower blood pressure levels.

Diet can help control
blood pressure
How to Lower Blood Pressure Quickly and Naturally: Healthy Diet Suggestions

Though in most cases hypertension may be symptomless, occasionally it may be associated with headaches along with ringing in the ears. Nausea and vomiting may also be experienced by some individuals. Here are some diet suggestions,
  • Studies have shown that elevated blood pressure is closely linked with obesity. Overweight individuals are at higher risk of developing hypertension. Following dietary guidelines to lose weight can be beneficial in lower blood pressure quickly. Restrict your intake of unhealthy fats, processed and refined foods. Alternatively increase the intake of natural and organic fruits and vegetables along with whole grains.
  • Reducing sodium content in food is the foremost dietary recommendation. The recommended dietary intake of sodium is about 5 grams per day, but estimates suggest an average human consumes up to 15 grams of sodium each day. Reducing sodium in your diet can help lower blood pressure.
  • Increase the consumption of foods rich in calcium and magnesium. Recommended foods include low fat milk and milk products, dark green vegetables, nuts and seeds, etc. Studies have shown that calcium can aid in reducing blood pressure, while magnesium improves the absorption of calcium in diet.
    • Celery helps lower Blood
    Pressure Naturally
  • Celery acts as a strong diuretic. Intake of celery helps flush out excess of fluids in the body, which are considered to contribute towards lowering blood pressure naturally.
How to Lower Blood Pressure Immediately / Instantly: Homeopathy

Diet is considered beneficial in management of hypertension; however homeopathic drugs have been known to aid in controlling blood pressure promptly. Some of the commonly recommended homeopathic drugs to lower blood pressure immediately include Nux Vomica and Sepia which should be taken in low potency repeated three times a day.

Biochemic drugs like Kali Phos and Ferrum Phos, taken four times a day have also shown useful results of lowering blood pressure instantly.

 Lower Blood Pressure: Natural and Home Remedies

 In addition to the above mentioned treatment regimen, there are certain other home remedies and natural supplements that can be beneficial in reducing blood pressure promptly. 
  • In a recent preliminary research study conducted on seventeen people suffering from hypertension, intravenous injection of Vitamin C resulted in widening of the blood vessels which helped lower blood pressure naturally. Though more research is required in this domain, benefits of vitamin C to lower blood pressure cant be underestimated
  • Coenzyme Q10 is another supplement which is considered to be useful to lower blood pressure. As per a study, about one third of all individuals with hypertension, suffer from a deficiency of Coenzyme Q10
  • Amino Acid supplements including Taurine and Arginine are useful in lowering blood pressure. Taurine is believed to normalize nervous activity while Arginine helps widen blood vessels and thereby contribute towards lower blood pressure
  • Essential fatty acids also aid in improving blood circulation and help lower blood pressure. Good sources of EFA include Flax seeds or Fish oils. 

Some Causes of Insomnia

6:36 AM maestr0

Insomnia is not a disease, but it is a phenomenon which has various causes, such as emotional disorders, physical disorders and drug use. Difficulty sleeping is common, both in young and elderly, and often occur in conjunction with emotional disorders like anxiety, restlessness, depression or fear. Sometimes a person difficult to sleep just because the body and brain is not tired.


Some Causes of Insomnia
With increasing age, sleep tends to decrease. Stages of sleep also change, stage 4 which became shorter and eventually disappear, and at all stages more awake. These changes, although normal, often makes parents think that they are not getting enough sleep. Patterns in the early morning wake up more often found in old age. Some people fall asleep normally but wake up several hours later and it is difficult to fall asleep again.

Sometimes they sleep in a state of restless sleep and was not satisfied. Built in the early morning, at any age, is a sign of depression. The person may experience disturbed sleep patterns are reversed sleep rhythm, they are not asleep at bedtime and wake up at bedtime.

This often occurs as a result of:
  1. Jet lag (especially if traveling from east to west).
  2. Working at night.
  3. Frequently changing work hours.
  4. Excessive alcohol use.
  5. Drug side effects (sometimes).
  6. Damage to the brain (due to encephalitis, stroke, Alzheimer's disease).

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10:53 AM admin

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Good Fats Vs Bad Fats: Foods and Diet for Healthy Fat Consumption

12:20 AM maestr0

Lifestyle experts and nutritionist often warn their patients to limit the intake of fats in their diet. It is however essential to remember that not all fats are unhealthy and that fats are an important source of energy in our diet. Further fats play a essential role in absorption of certain vitamins and nutrients, which are otherwise not available in other foods. Consuming the right foods and limiting the intake of unhealthy fats can prevent a host of lifestyle disorders including obesity, cardiac ailments, hypertension and diabetes.

What is good fat? Are Fats Important?
Fats are an important part of our diet and are necessary to ensure a balanced diet. Fats play a crucial role in absorption of certain essential nutrients, aid in transmission of nerve impulses and contribute in maintaining the integrity of the cellular membrane. Fats are also the most potent source of energy and protect the body against cold and trauma by acting as an insulator.
Though fats in general are essential and beneficial for general health and wellbeing, excessive consumption of fats is associated with obesity and overweight. Further, a diet high in unhealthy fats can also increase the risk of development of cardiovascular disorders and atherosclerosis, hypertension and stroke. Studies have also shown that high levels of fat are associated with increased risk of development of cancer.

Not all fats however are unhealthy and harmful for the body. Consumption of fats, with the primary objective of providing for the body’s energy need and supply of fat soluble vitamins is imperative. It is therefore vital to differentiate between good and bad fats.

Nuts are a great source of
MUFA/ Good Fats
Good Fat: Food and Diet Sources of Healthy Fats
Monounsaturated fats are considered to be good fats. These fats help to reduce the levels of serum cholesterol while boosting the levels of High Density Lipoproteins (HDL), which are considered to be ‘good cholesterol’. On the other hand these fats help reduce the levels of Low Density Lipoproteins which are closed linked with the development of atherosclerosis and cardiac disorders. Some of the good sources of mono-unsaturated fats (MUFAs) include almonds, peanuts, walnuts, avocados and olives.

Similar to Monounsaturated fats, even poly-unsaturated fats (PUFAs) are healthy and contribute towards reducing blood cholesterol and LDL levels. PUFAs contain Omega-3 fatty acids and are found in good quantities in fish liver oils, walnuts and flaxseeds.
Processed foods and Fast
Foods are loaded with
unhealthy fats
Bad Fat: Limit the Intake of Unhealthy Fats
Saturated fatty acids are bad for health. These foods not only increase blood cholesterol levels and result in a drop in HDL and consequent rise in LDL levels. Further, these fats are difficult to be broken down and hence tend to be stored in the body as energy reserves, resulting in obesity. Animal products including eggs, seafood, cow's milk and milk products and meat are considered to be the sources of saturated fats. Coconut oil and Palm oil are also loaded with Saturated Fats.

 The most harmful form of fats is the Trans-fats. With changing life style patterns and over dependence on refined and processed foods, Trans-fats tend to comprise of a large portion of our diet. Trans-fats are found in processed foods like chips, wafers, etc. Hydrogenated oils are also a source of trans-fats which in turn result in increased risk of development of cardiovascular disorders.

How to Bridge the Good Fat and Bad Fat Difference: Good Fats Vs Bad Fats in Diet
here are some tips that can help in reducing the intake of bad and unhealthy fats in the diet and increasing the consumption of healthy fats,
  • Focus on low calorie diet with minimal use of saturated fats
  • Completely limit the intake of saturated and trans-fats. Reduce the consumption of coconut oil, margarine, butter, chips, fried and processed foods, etc in your diet.
  • Increase the intake of MUFAs and PUFAs in your diet. Cook food using olive oil, canola oil or peanut oil, instead of coconut or refined oils.
  • Move to fat free alternatives of processed foods, which are limited in trans-fat components. 

What is Pre-menstrual Cramp Syndrome? Natural & Effective Pre-menstrual cramp Relief

2:21 AM maestr0


Pre-menstrual cramps and premenstrual syndrome are not signs of gynecological or menstural disorder but are often a part of the normal menstrual periods in most of the females. Though these condition can be treated using over the counter medications there are several natural and home remedies to manage the condition promptly. As per a recent study conducted in Germany, Chaste tree extract and Vitamin B6 supplements aided in reducing menstrual cramps and other symptoms of premenstrual syndrome in about 36% and 21% of the participants respectively.
PMS is associated with
severe distress
Premenstrual Cramps: Causes of Premenstrual Cramps
As a part of the larger syndrome (Premenstrual Syndrome), premenstrual cramps are relatively common among females during their reproductive age. However about 5-10% of females suffer from severe abdominal pain prior to their menstrual periods, which often tend to interfere with their routine functioning.
  • Experts believe that premenstrual cramps stem from the imbalance among female sex hormones namely estrogen and progesterone. This alteration in balance tends to result in smooth muscle contractions due to electrolyte imbalances. 
  • Liver Disorders also contribute to the development of premenstrual cramps. Liver plays an important role in excreting excess of estrogen from the blood. If the liver is not functioning adequately due to hepatitis, pre-menstrual cramps are experienced
  • Some experts believe that premenstrual cramps can be attributed to lower production of serotonin (a chemical messenger and neurotransmitter). Studies have shown that serotonin resulted in increased sensitivity to pain and can result in cramping feeling in the abdomen.
Premenstrual Cramps and Premenstrual Syndrome: Symptoms of PMS
Pre-menstrual cramps may be primary or secondary in origin. Primary cramps are associated with primary dysmenorrhea and begin a couple of days prior to menstruation. These cramps are relatively severe and associated with colicky pain in the abdomen which may radiate down to the thighs/ hips. Secondary dysmenorrhea on the other hand is associated with genital disease namely pelvic inflammatory disease or urinary tract infection.
In addition to the menstrual cramps, a female may experience a host of other symptoms as a part of the Premenstrual Syndrome complex,
Premenstrual cramps relief: Natural and Effective Home Remedies to treat PMS
A large number of females usually treat pre-menstrual cramps using over the counter NSAIDs, which are often associated with various health implications include heartburn, reflux disease and peptic ulcers. Fortunately, there are a wide range of natural treatment options that can help in long term and effective management premenstrual Cramps.
  • Chaste Tree extracts are considered beneficial in management of premenstrual cramps. Chaste tree supplements help regulate the hormonal imbalance by acting on the pituitary gland. Herbs like dong qaui and black cohosh are considered to increase the efficacy of chaste tree extract.
    • Magnesium and Vitamin
    Supplements can reduce
    Pre-menstural Cramps
  • Vitamin B6 supplements are also beneficial in management of menstrual cramps. Vitamin B6 not only improves the livers ability to process and excrete excess of estrogen, it enables the brain to stimulate the production of serotonin.
  • Magnesium supplements are known to reduce muscular contractions and can help in management of menstrual cramps
  • Aroma Oils are considered to benefit in reducing pre-menstrual cramps. Lavender and geranium oils can aid in reducing abdominal colic and pain.
  • Regular exercise or yoga therapy can help in improving the pain threshold along with playing a key role in improving hormonal imbalances. 

Low Calorie Foods for Kids: Low Calorie Recipes for Obesity and Weight Loss in Children

10:28 PM maestr0

Obesity Trends in the United States, are rising dramatically across all ages, over the last two decades. According to the Centre for Disease Control and prevention, over 12.5 million children and adolescents in the United States are obese. Low calorie diet for kids is considered very beneficial in controlling obesity and preventing a host of other complications including cardiac and circulatory problems. Here are some low calorie recipes and foods along with life style modifications that can be beneficial in controlling obesity among kids.

Childhood Obesity
is rising incidence
Low Calorie Recipes for Kids: Guide for Healthy Dietary Practices

Early childhood obesity has been linked with increased risk of developing cardiovascular disorders, diabetes, hypertension and other morbidities as age advances. Regrettably, a rise in childhood incidence of diabetes, cardiac ailments and hypertension is also being observed. Faulty dietary practices and lack of physical activity are considered to be the prime culprits for the increasing incidence of childhood obesity. Here are some tips while preparing low calorie recipes for kids,
  • Inculcating right eating habits from early childhood has become imperative. Children should be taught to avoid having heavy meals, which in turn implies an overload of fats, sugars and calories which in turn trigger a host of lifestyle disorders.
  • The key to designing low calorie recipe for kids is to ensure that they are healthy whilst being yummy to taste.
  • Involving the child in preparing the menu and determining what combination of foods that can be consumed is very vital. Child involvement in meal planning not only increases compliance but also makes the entire process enjoyable and less strenuous.

 Low Calorie Snacks for Kids: Preventing Obesity among Children
Avoid unhealthy snacks
and foods
Here are some low calorie snacks for kids that are high in nutritive value and also very tasty,
  • Fresh fruits are considered as very healthy and beneficial snacks. Fruits are not only packed with anti-oxidants but are also loaded with dietary fiber. In addition fruits contain simple sugars that are easily broken down to generate energy. Ensure that your child has an “All Fruit Breakfast”. Fruits like grapes, bananas, apples, cherries, peaches, oranges, sweet lime, etc can be included in your child’s diet
  • Dried fruits are also loaded with Omega-3 fatty acids and other vital nutrients which are healthy for the heart and prevent obesity. Consume at least one serving of dried fruits comprising of prunes, apricots, almonds, resins, cashew and dates.
  • Increase the intake of fresh vegetable salads as snacks. Salads can comprise of parsley, spinach, tomato, cabbage, potatoes, carrots, etc. Salads should ideally have a low fat dressing.
  • Cereals including Oats, barn, rice flakes, corn flakes, wheat flakes and pastas form a great snack option for kids. Cereal bars form a great mid evening snack for children. Cereals along with yogurt smoothie are healthy and tasty. Further yogurt is loaded with probiotics which improve digestion and improve intestinal health.

Involving kids in Diet Planning
can improve compliance
 Low Calorie Foods for Kids: Tips to help Weight loss in Children 
  • Portion control is vital and critical part of low calorie diet for children. Discourage children from consuming large proportions of meals. Encourage consumption of small and frequent meals. Don’t put on the Television, while eating.
  • Frequent helpings comprising of fresh or dried fruit are beneficial. Limit the intake of sugary foods, ice creams, cookies and fatty foods.
  • Home made muffins, cookies, breads, cakes and biscuits are always better. Home made recipes should have a lower fat usage. Add loads of dry fruits, flax seeds, etc which help increase the nutritive value. Cook home made muffins in polyunsaturated fatty acids like olive oil, sunflower oil, etc. Avoid the use of hydrogenated oils or refined oils in cooking.
  • Breakfast is the most important meal of the day, as it boosts the energy levels in the morning and also promotes metabolism. Alternate ‘all fruit breakfast’ which whole wheat sandwiches and cereals.
  • Cook at home, restrict going out for lunch or dinner. Also teach your children to eat healthy. Help them make the right choice by promoting healthy foods like brown rich, fresh salad over unhealthy foods like burgers, confectionary items and pizza

Eye Care Tips for Computer Users: Eye Exercises and Yoga for the Eye

1:41 AM maestr0



Nearly all of us spend long intervals of time working at the computer. Whether you spend 2 hours or 20 hours staring at the computer screen, taking good care of your eyes will help promote eye health, prevent eye disorders and reduce the brutal effects of exposure to the screen.






You can relieve eye strain, headache and blurring of vision by performing certain eye exercises daily. Make sure you take frequent breaks from the computer and follow these techniques on a regular basis.








Eye Glasses are frequent

among computer users


Eye Exercises for Computer Users: Improve Eyesight Naturally





The following exercises are decidedly beneficial and can even be done at your office desk. These exercises help relieve stress and strain in the muscles of the eyes, keep the vision good, give your eyes a much needed rest and also rejuvenate them.




  • Palming: Palming soothes tired eyes and banishes eye strain. Sit in a chair, comfortably. Close your eyes. Massage your palms briskly, and place them over the shut eyes. When doing so, do not put excessive pressure over the eyes, just cup them gently. Hold for a minute. This technique helps soothen the eye and also aids in improving vision.




  • Scanning: Scanning helps your eyes fine-tune to near and far objects. Sit comfortably. Focus your eyes on an object in the room; draw the outline of each object, moving from wall to wall. The eyes should move continually, from object to object, on the other hand, not in a haphazard manner. Scan the room for 2 to 3 minutes. 



  • Eye Aerobics: Close your eyes. Keeping them closed; look up as far as you can. Do not strain your eyes though. Then, look down. Repeat thrice. Now, open your eyes. After a minute close them again and move them to the left, and then to the right. Repeat thrice. Open your eyes..




Eye Yoga: Trataka (Candle Gazing) for Eye Strain among Computer Users


Trataka cures diseases of the eyes and removes tiredness. It also helps focus the mind, improve concentration and is calming.




  • Light a candle and place it on a low table. The candle should be in level with your eyes. Sit comfortably on the floor. The flame should be about 1 meter from your face.

  • Gaze at the flame steadily, without blinking, for about 30 seconds. Gradually, increase this count to 60 seconds.

  • Initially, gazing without blinking will be difficult; however, with regular practice you will be able to do it well.

  • Keep your mind steady and resist any temptation to blink.

  • When your time is up, close your eyes. An after image of the flame will appear. When it disappears, open your eyes. You can do the second round of gazing then.

  • Repeat thrice. After the third round, practice palming of the eyes.



Natural Arthritis Treatment: Homeopathy and Home Remedies for Joints Pain and Osteoarthritis Knee

11:08 PM maestr0



Osteoarthritis is a degenerative disorder of the bone which affects millions of individuals all over the world. Estimates suggest that the condition is one of the most common age related disorder in the developed world. In a recent study, it was observed that glucosamine was as effective as ibuprofen in the management of joint pain associated with osteoarthritis. In Australia, supplement supplies of glucosamine can cost about $ 25 per month, which is equivalent to the cost of prescription drugs and NSAIDs. There is several other Natural and Home remedies that are beneficial in the treatment of Osteoarthritis and play a pivotal role in providing sustained joint pain relief.









Osteoarthritis is a


degenerative disorder



What is Arthritis? Causes and Symptoms of Osteoarthritis







Osteoarthritis is an age related degenerative disorder which affects the joints. As an individual ages, persistent ‘wear and tear’ of the joints results in loss of their cartilage (i.e. smooth, shock absorbing gel like material which prevent friction between adjacent bones). Damage to the cartilage results in friction between adjacent bones which results in severe pain and joint instability.











Though osteoarthritis may affect any set of joints in the body, it is more frequently observed the weight bearing joints like the knees and hips. Back pain may often be observed in cases of Osteoarthritis of the spine. Occasionally it may be observed in the neck, shoulder joint and the finger joints







The characteristic symptoms associated with OA include mild joint stiffness and pain which is aggravated in the morning and after physical activity and is alleviated by rest. The condition is also associated with mild to moderate edema and considerable reduction in the mobility of the joints.







Home Remedies for Management of Joint Pain: Natural Arthritis Treatment






Some of the readily available home remedies and supplements that have been found effective in the management of Osteoarthritis include,







Glucosamine can be used


for treatment of OA





  • Glucosamine is a cartilage building sugar compound which is considered useful in reliving pain associated with arthritis. Several large scale studies have assessed and ascertain the effectiveness of glucosamine supplements in management of OA. Some studies have shown that Glucosamine when used in combination with another cartilage binding sugar-chondroitin, helps increase its efficacy.


  • Niacin supplements (Vitamin B3) is also considered beneficial in alleviating pain and inflammation associated with arthritis

  • SAM (a form of amino acid methionine) is considered to have strong anti-inflammatory properties and is comparable to various other NSAIDs. It is also known to aid in the process of rebuilding the natural cartilage

  • Cayenne cream contains capsaicin, which is known to inhibit the production of substance P, a chemical which is responsible for sending pain signals to the brain. Local application of the cream is considered beneficial in management of Joint pain.



Homeopathy for Osteoarthritis: Natural Cures for Osteoarthritis Knee






Homeopathy is considered to be beneficial in the management of both acute and chronic forms of osteoarthritis. Here are some homeopathic drugs that are found to have great effectiveness in the management of joint complaints.  




  • Bryonia Alba: One of the leading drugs for management of joint ailments, Bryonia plays a crucial role in controlling inflammation and swelling within the joint. This in turn aids in improving the mobility of the joint and also aids in reducing pain.


  • Rhus Tox: Rhus Tox is considered beneficial in management of joint disorders that are associated with morning stiffness. Rhus Tox is often considered more beneficial in the management of Rheumatoid Arthritis, though it can be used efficiently in the management of Osteoarthritis

  • Calcaria Phosphoricum: A biochemic drug, calcaria phos plays a crucial role in strengthening the muscles and cartilage tissue around the joint and aids in reducing pain and inflammation. This drug is often used in combination with other homeopathic drugs.



Mangoes for Traveler’s Diarrhea and Gastric Disturbances: Mango Nutrition to Treat Anemia and Fight Infections

8:10 PM maestr0



Mangoes or the ‘fruit of gods’, originated in the foothills of the Himalayas in India and Burma. Cultivation of Mangeos can be traced back to the 16th century when it was considered sacred and thought to have aphrodisiac properties. Today, India is the largest producer of mangoes across the world and is one of the main fruit crop in the country. Mango is packed with various vitamins, minerals and dietary fiber. Today several research studies have highlighted that mangoes have protective action against the development of cancers and play a crucial role in enhancing immune protection against infections.








Giardia is a common infection


across the United States



Mangoes for Traveler’s Diarrhea: Improves Digestion and Fights Constipation


Traveler’s Diarrhea is caused due to the infection of a micro-organism called ‘giardia’. This microorganism enters the gastro-intestinal system through unhygienic food or water and results in symptoms like loose motions, abdominal colic and diarrhea. In a study conducted in Mexico, it was observed that consumption of mango had protective action against the development of traveler’s diarrhea. The fruit was found to be as effective as tinidazol, a drug used for management of giardia.







Mangoes are also a great source of soluble and insoluble dietary fiber. A cup of sliced mangoes provide for approximately 12-15% of the daily dietary requirement of fiber. This makes mango very important in the management of constipation. Dietary fiber helps in bulk formation, which in turn stimulates the intestinal motility and fights constipation. It is also considered effective in the management of IBS and other bowel disorders








Mangoes are also loaded with several enzymes like magneferin, katechol oxidase and lactase. These act as powerful proteolytic enzymes which help in the break down of proteins and thereby help in management of indigestion. In tropical countries mangoes are used as meat tenderizers due to their proteolytic properties.






Mangoes to treat Anemia: Mangoes Enhance Immunity and Fight Infections








Mangoes can treat Cancer


and Heart Diseases





Mangoes are loaded with Iron, Potassium and Magnesium. Mangoes are thus, regularly consumed by body builders and atheletes and considered to be beneficial in the management of anemia, especially among women. Regular consumption of mangoes are known to manage menstrual irregularities and also help allay muscle cramps. In addition, the high concentration of potassium in mangoes is considered beneficial in the management of heart problems like hypertension and hypercholesterolemia.










In a four month long study conducted by Department of Epidemiology at the University of Alabama, on 176 children, it was observed that regular consumption of mangoes was associated with higher levels of retinol (vitamin A) in the blood. These elevated levels of Vitamin A in the blood were associated with fewer gastro-intestinal disorders and illnesses in the children during the span of the study.







In another study conducted in the University of Florida, it was observed that when white blood cells of mice were exposed to cancer causing substances and then to mango extracts, it was observed that mango played a key role in preventing formation of cancer cells.






Mango Nutrition: Nutrition Facts about Mango





Mangoes are loaded with Vitamins, Minerals and other essential nutrients. The key highlights of nutritive values of mangoes include,  




  • One cup of mango (about 165 grams of sliced mangoes) provides 184 percent of daily requirement of Vitamin A, 61 percent of daily requirement of Vitamin C and 17 percent of daily requirement of Vitamin B6. In addition one serving of mango supplies 9% of daily value of Vitamin B1 and about 7% of daily value of niacin



  • One serving of freshly chopped mango contains about 107 calories of energy most of which is in the form of carbohydrates and proteins

  • One serving of mango also provides for 7% of daily requirement of potassium and about 5% of daily requirement for magnesium. 



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