Healthy BP Tips

'Blood Pressure', a silent killer slowly gets worse without any serious symptoms. Here are some tips to overcome hypertension:-

People who sleep five hours or less a night may be at a high risk of developing high BP. Lack of sleep could hurt body's ability to regulate stress hormones, leading to high BP. At least 7 hours sleep is a necessity for everybody.


Salt makes body retain water. Eating too much salt leads to storage of extra water in our body. If you are overweight, a high intake of salt increases your risk of cardiovascular disease. Even BP medicines do not work. It is better to avoid processed meats, fish high on salt and table salt with meals.


A diet rich in fruits and vegetables combined with low-fat dairy foods significantly lowers BP. Full of vitamins, minerals and fibre, fruits and vegetables also contain pottassium. They are low in sodium which helps to balance out the negatives of salt, lowering the BP.


Physical exercise is your drug-free treatment for hypertension. Regular physical activity makes heart stronger which can pump more blood with less effort. Also mediating at least 10 minutes daily helps to sleep better and it is a restorative part of physical health.


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Benefits of Eating 'Oats'

Oats is a species of cereal grain widely known to be a health food loaded with nutritious properties. They contain more fibre than any other grain and contain vitamins of the B-family.

The vitamins contained in them play a vital role in metabolizing carbohydrates, proteins, fats and nucleic acids from your food. Oats distinctive nutty, grain-like texture and taste comes from being roasted post-harvest. The great thing about oats is that despite being hulled, they withstand the process and retain their bran and germ. Some healthy benefits of oats here:-

Lower Cholesterol: Consuming oats is an excellent way to kick-start your day. Just 3 grams of soluble oat fibre per day is seen to lower cholesterol significantly, making it great way to fight plaque build-up in your blood vessels and thus help protect from cardiovascular disease and stroke.


Better Alternative to Wheat: Oats contain more soluble fibre than any other grain, slowing down digestion and break up of sugars. It is known to stay in the stomach longer, which eventually lessens hunger and cravings too. It is not only great for people unable to digest gluten, but also those who are looking to reduce the amount of complex carbs in their diet, without going hungry.


Controls Blood Sugar: Beta- glucan is also seen to positively affect patients fighting diabetes. Type 2 diabetes patients who consumed oats in the form of oatmeal and oat bran-rich foods tend to present lower spikes in blood sugar compared to those who subsist on white rice and wheat. Consuming oats, as such, helps keep blood sugar levels under control for the rest of the day.


More Antioxidants: Avenanthramides are a unique antioxidant compound in oats and are known to prevent free radicals from damaging good choleseaterol. This further reduces the risk of cardiovascular disease.


Source : Huffington Post.


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Verbal Statement Mistakes To Be Avoided!

We all have said things that people interpreted much differently than we thought they would. Verbal slip-ups often occur because we say things without knowledge of the subtle implications they carry. There are some (following) phrases / statements that emotionally intelligent people are careful to avoid in casual conversation:-:-

"You Look Tired": Instead of saying this, ask "Is everything OK?" Instead of assuming someone's disposition, just ask to enable him / her, open up and share.


"All The Best / Good Luck": This phrase implies that they need luck to succeed. It is a subtle one. It certainly is not at the end of the world if you wish someone good luck. Instead say, "I know you have what it takes" This is better than wishing others.


"You Always or You Never....": No one always or never does / can do anything. These phrases make people defensive and closed off to your message. Simply point out what the other person did that is a problem for you. Or you can say "It seems like you do this often".


"You Have Lost a Tone of Weight": This statement creates an impression that you are being critical. It also implies that he / she used to look fat or unattractive. Instead say, "You look fantastic".


"As I said Before": This phrase makes it sound as if you are insulted at having to repeat yourself which is hard on the recipient of your communication. It is better to avoid this type of statement.


"You Were Too Good for Her Anyway": When someone severs ties with a relationship of any type, personal or professional, this comment implies he has bad taste and made a poor choice in the first place.


Source : Huffington Post.


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Tips to Have Control Over Electronic Gadgets?

Digital tools have become some of our biggest distractions which fill our days and make us feel busy. Most of us unlock our cellphones an average of 100 times per day. At workplace, sitting in front of a computer screen are interrupted at least every three minutes, and forfeit 28% of each day to distraction. Here are some strategies to have control over our devices:-

Checking emails at your workplace in the morning will derail your priorities for the day and at the same time, checking emails before going to bed also give you insomnia. It is better to avoid checking emails during first and last hours in the morning and in the evening respectively.


So before checking emails, social networks or responding to pone calls, it is better to finish the most important tasks in the morning itself.


If you are really struggling with procrastination, consider an internet blocker and shut off instant (unwanted & useless) alerts and notifications in your electronic devices.


You can set specific times to check your social media, emails and phone calls.


For a better night sleep, shut off all your electronic devices at least half an hour before you go to bed. A great use of this time is to read a book you like to get a sound and deep sleep.


Use your phone when you are alone and your mobile-phone & meal time definitely should not go together.


If possible, try to be phone-free for one full day each weekend. If difficult to follow with immediate effect, try to be phone-free an hour initially and gradually increase the number of hours.


If you strictly follow the above rules, you can give your attention only to the task at hand to accomplish more.


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Why We Should Sleep?

Here are some reasons for our sleep:-

Sleep boosts mental health. Long term sleep increases depressive symptoms and, at the same time, too little rest can also heighten feeling of stress and worry. It is ideal to sleep 7-8 hours / day.


It physically clears our mind. Our brain clears itself of trash or bad toxins that accumulate over time, when we sleep. This is the reason we feel better when we wake up from a good nights rest.


It helps in our decision-making process. Our shuteye can influence our decisions. A period of unconscious thought can help aid better decision-making.


It helps our memory power. Proper amounts of sleep can help our brain stay sharper and boosts our power to recall. A well-rested mind makes it easier to remember tasks and facts.


It helps us in a better mood as a lack of sleep can make it hard for us to regulate our emotions.


It helps us to focus on everyday tasks. Our shuteye can help us remain sharp and alert throughout the course of our day. Even naps can help boost our focus. Sleep also improves learning and problem-solving skills.


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Employers! Interview Questions To Be Avoided

Are you in Recruitment Department or a HR Manager or authorised to recruit for your company? Here are some questions you should never ask the candidates applying for job in your company:-

Are You Married?: There is no benefit to asking about marriage status during the hiring process as marriage has nothing to do with a person's career.


Your Religion?: With some exemptions (like recruiting for church or religious camps), there is no reason to ask about a person's belief system. Instead of asking directly, ask indirectly whether the candidate will be ready to work on the days / schedules required for the position.


Plan to become pregnant (if married)?: It is never appropriate to ask a woman candidate if she is planning to become pregnant as some women of a certain age are likely planning to have children.


Your Age?: Most candidates mention age / date of birth in their 'Resume' and some might not. Still it is not ideal to ask age. Smart hiring managers will come know the (approximate) age just by scanning through the educational qualifications, working experience etc.


Your Spouse Employed?: A spouse' employment / unemployment is no indicator of how capable the candidate is to perform the necessary duties. It is better to avoid asking this type of question.


You Smoke / Drink?: What a person does in spare time away from work is none of company's concern. Even your company follows 'non-smoking' environment, avoid this question before hiring.


Prefer Career or Family?: Question like this opens the employers up to claims of discrimination. Answering to this question by the candidate (by preferring either) will be contrary to each other (career and family).


Have Children?: If you know that the candidate is married (from the 'Resume), it is not ideal to ask about the children. If the company expects frequent travel by the candidate after selection, recruiters can directly ask whether the candidate (if selected) will be able to travel whenever required or work overtime on short notice.


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Good Health Ideas

Here are some good health ideas which you should always follow:-

Switch Off Your Electronic Gadgets Before Bed: The blue light emitted from screens can wreak havoc on your sleep quality. Each night, at least half an hour before you go to bed, stay away from electronic gadgets.


Walk More: A hardcore exercise, but improves cardiovascular strength, lowers blood sugar levels, and you are more likely to stick with it than other exercises. Walk more and use less your vehicles & lifts at your workplace and residence.


Eat Vitamin-rich Foods: Foods like spinach are high in iron and drinks like milk provide body with a healthy dose of vitamin D.


Book Reading Habits: Habitual book reading will enable you to have a sharper mind, feel less stressed and get better sleep.


Drink more and more water: Stay away from diet soda and more sugary juices and switch to water. More and more quantity of water is vital to stay healthy.


Mediate Daily: Meditation on daily basis will result in to improved immune system and blood pressure under control.


Visit Your Doctor Monthly: It is important to get a check-up at least once in a month to make sure that you are in perfect health.


Prefer Your Own Food: To continue to be healthy, prepare your own food and have it instead of depending upon outside foods which are often not at all clean and hygienic.


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