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Hypertension Or High Blood Pressure
Also known as silent killer, high blood pressure can be asymptomatic. It is important to check blood pressure to avoid any serious issues. If untreated, hypertension is dangerous and life threatening. If your family members have high blood pressure, then you have a reason to consider going for blood pressure checkup as family history increases risk of having high blood pressure.
What happens when blood pressure is high? Hypertension can block and burst arteries that supply blood and oxygen flow to the brain causing stroke. This results in speech impairment, issues in mobility and other day to day activities. Stroke can be fatal for many.
Being overweight, eating too much salt, less potassium in diet, binge drinking and smoking, anxiety and stress and, not physically active are few reasons lead to hypertension.
Regular checkups, following healthy diet, being physically active are few preventive measures for this silent killer.
One of the important reasons why we should go for regular health check ups is, there are several conditions that does not exhibit any symptoms when we have them or they are asymptomatic conditions.
Few of these conditions might cause severe damage to the body before diagnosed. It is also important to monitor any simple to complex symptoms that we might develop at any time. Starting from simple cold, congestion cold, sore throat, rashes, fatigue and weakness, fever, cough, vision impairmentetc. could be due to any of the conditions that eventually surface leading to larger health issues.
When we go for yearly or regular health checkups certain tests that are performed will reveal the hidden underlying health conditions that we might have.
Six of such asymptomatic conditions are explained in next few slides.
Every now and then, we look for something new and same time traditional easy breakfast recipes. Moong dal poha upma is one such easy breakfast recipe which istotally vegan and tastes delicious. This breakfast dish looks like upma, hence the name is Moong dal poha upma!
Try this recipe not just for breakfast, but also for lunch and for evening snack.
Ingredients:
Moong dal -3 cups
Poha – 2 cups
Grated coconut – ½ cup
Cilantro – ¼ cup
Ginger – 1 inch
Urad dal – 1 tsp
Channa dal – 1 tsp
Mustard – 1 tsp
Cumin – ½ tsp
Onion – 1 medium size
Green chili -5
Turmeric – 1 tsp
Salt – as per taste
Oil – 2 Tbsp
Preparation:
Wash and soak moong dal for about 2 hours. After 2 hours, drain water and coarse grind moong dal with ginger, 2 green chili, little salt, and cumin. Add a little water.
Grease idli container with oil and using spoon transfer grinded moong dal mix to idli containers and steam cook – just like idlis for about 10 to 15 mins. Remove the content and allow it to cool and prepare crumbles of moong dal idlis.
Wash and soak thick poha for minimum 20 mins.
Place upma container on medium heat. Add oil. Once oil heated, add channa dal, urad dal, mustard followed by curry leaves, chopped onion and green chilis. Add a pinch of salt and fry. Add turmeric and soaked poha. Mix well and turn the heat to low.
To poha mix, now add crumpled moong dal mix and salt. Continue mixing for 3-4 mins.
Turn off the heat, add lemon juice, chopped coriander leaves and grated coconut.
Mix well and serve hot moong dal – poha upma for breakfast or lunch or as an evening snack!
Dry cough can last longer and can be very irritating. A dry cough can be caused by various factors. Dry coughing during nighttime leads to insomnia and weakness. Controlling a dry cough naturally involves addressing the underlying causes and soothing irritation that is happening in the throat.
Some of the reasons for dry cough are:
Viral infections: Many respiratory infections, such as the common cold or flu, can cause a dry cough. Viral infections often irritate the airways and lead to coughing.
Allergies: Allergic reactions to pollen, dust, pet hair, or other allergens can trigger adry cough. Allergic coughs are often persistent and may worsen in certain environments.
Postnasal drip: Excess mucus dripping down the back of the throat known as postnasal drip can lead to irritation and a dry cough. This can be due to allergies, sinusitis, or other respiratory conditions.
Environmental irritants: Exposure to smoke, pollution, strong odors, or other environmental irritants can cause a dry cough as the body tries to clear the airways.
Gastroesophageal Reflux Disease (GERD): Stomach acidthat flows back into the esophagus can cause irritation and lead to a chronic cough. This is known as gastroesophageal reflux cough.
Asthma: Asthma can cause chronic inflammation of the airways, leading to coughing.
Respiratory tract infections: Infections such as bronchitis or pneumonia can cause a dry cough.
Occupational exposure: Certain occupational exposures, such as inhaling dust, chemicals, or fumes, can lead to respiratory irritation and a persistent cough.
Dry air: Dry air, especially during winter months and low humidity, can irritate the airways and lead to a dry cough.
Psychogenic cough: Sometimes, a cough can have a psychological component – anxiety or stress or both.
Controlling a dry cough naturally involves addressing the underlying causes and soothing irritation in the throat. Here are some home remedies that could help to reduce dry cough-
Stay hydrated: Drink plenty of water throughout the day to keep your throat moist. Consider warm drinks like herbal teas, honey and lemon water, or soups to soothe irritation.
Humidifier: Use a humidifier in your bedroom, especially at night. Moist air can help ease irritation in the throat and prevent further dryness.
Honey and warm water: Mix a teaspoon of honey in warm water and drink it. Honey has natural soothing properties that can help alleviate cough symptoms.
Throat lozenges or hard candy: Sucking on throat lozenges or hard candy can help stimulate saliva production, which can soothe a dry throat.
Gargle with salt water: Gargling with warm salt water can help reduce throat irritation. Mix a teaspoon of salt in a glass of warm water and gargle several times a day.
Steam inhalation:Inhaling steamcan help relieve dryness and soothe the respiratory passages. You can use a bowl of hot water or take a hot shower for steam inhalation.
Avoid irritants: Avoid exposure to smoke, strong odors, and other environmental irritants that can exacerbate a dry cough.
Herbal teas: Drink herbal teas with ingredients like ginger, chamomile, or licorice, as they may have soothing properties for the throat.
Proper resting: Ensure you get adequate rest to support your body’s natural healing process.
Elevate head while sleeping: If your cough is worse at night, consider propping up your head with an extra pillow to help reduce postnasal drip.
Licorice root tea:Licorice root teamay help soothe a dry cough. Use licorice in moderation, as excessive consumption can have side effects.
Marshmallow root: Marshmallow root has been traditionally used to soothe throat irritation. You can find it in the form of teas or supplements.
Ginger tea: Ginger tea with honey also has a soothing effect. Ginger helps to relax the muscle.
Cloves: Chewing one or two cloves helps to bring down the cough.
Turmeric: Turmeric tea is also a good remedy for general cough. To boiling water, add half teaspoon of turmeric and little black pepper powder. Drink it warm.
If the cough persists for longer periods, consult your physician to understand the underlying cause of the dry cough and get it treated.
Image credit Photo by Gustavo Fring: https://www.pexels.com/photo/a-sick-man-covering-his-mouth-6285304/ (Free for commercial use)
Migraine is one type of headache that is characterized by recurrent attacks of moderate to severe throbbing and pain that pulsates on one side of the head. Nerve fibers activation causes the pain within the wall of brain blood vessels that are inside meninges, membrane layers that protect brain and spinal cord.
If untreated, migraine can be lost from four to 72 hours. Common symptoms of migraine include-
Nausea
Vomiting
Increased sensitivity to noise, odor and light
There are many factors that could increase risk of having migraine like-
Migraine headaches can be debilitating, and certain foods may trigger or exacerbate migraines in some individuals. On the other hand, there are foods that can potentially provide relief or help prevent migraines.
Here are some foods that may be beneficial for migraine relief:
Magnesium rich foods: Magnesium is essential for regulating blood vessel function, and a deficiency in magnesium has been linked to migraines. Foods high in magnesium include almonds, spinach, avocados, and pumpkin seeds.
Foods with Riboflavin (Vitamin B2): Riboflavin may help reduce the frequency and intensity of migraines. Good sources of riboflavin include dairy products and green leafy vegetables.
Ginger: Ginger has anti-inflammatory properties and may help relieve migraine-related nausea and vomiting. It can be consumed in various forms, such as fresh ginger tea or ginger supplements.
Omega 3 fatty acids: Omega-3 fatty acids found in chia seeds, flax seeds, walnut, tofu, canola oil, navy bean, avocado and if you are a non-vegetarian certain fishes have anti-inflammatory properties and may help reduce migraine frequency and severity.
Flaxseeds and chia Seeds: These seeds are high in omega-3 fatty acids and can be added to your diet to reduce inflammation.
Foods high in coenzyme Q10 (CoQ10): CoQ10 is a compound that helps with cellular energy production. It may reduce the frequency and intensity of migraines. Good sources include whole grains, soybeans, broccoli, sweet potato, avocado, walnuts etc.
Leafy greens: Leafy greens like spinach and kale are rich in many essential nutrients, including magnesium and riboflavin.
Nuts and seeds: Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds are good sources of magnesium and healthy fats.
Whole grains: Whole grains like brown rice, quinoa, and oats are high in fiber, which can help stabilize blood sugar levels and potentially reduce migraine triggers.
Fresh fruits: Fresh fruits like bananas, berries, and citrus fruits are high in vitamins, minerals, and antioxidants that may help with migraine prevention.
Herbs and spices: Certain herbs and spices like feverfew and butterbur have been studied for their potential in reducing the frequency and intensity of migraines.
While these foods may be helpful for some people, individual triggers for migraines can vary. Keeping a food diary to track your diet and migraine patterns can help you identify specific triggers and reduce your risk of migraine attacks. It is also essential to stay well-hydrated and maintain regular eating patterns, as dehydration and irregular mealtimes can contribute to migraines in some individuals. If you have chronic or severe migraines, consult a healthcare professional to discuss your condition and remedies.
Pumpkin is highly recommended in low calorie diet plans. It is good for chronic conditions, helps in improving eye sight. It contains Vitamin A, C, lutein and zeaxanthin. To boost immune systeminclude pumpkin in your diet.
There are varieties of pumpkin dishes and desserts one can prepare. For a change try pumpkin poori for evening snack or morning breakfast with vegetable saagu.
Ingredients:
Sweet pumpkin – small size
Rice flout -3 cups
Cumin-1 tsp
Grated coconut- ½ cup
Curry leaves – 10-12 leaves
Red chili -6-8
Asafetida – pinch
Salt – as per taste
Oil for frying
Preparation:
Wash and peel pumpkin. Remove seeds and cut into small pieces.
Puressure cook pumpkin. Do not add water. One whistle is enough to cook pumpkin. Remove pumpkin from pressure cooker and allow it to cool.
Add cumin, coconut, asafetida and red chili into grinder and grind it to fine paste. Add very little water.
Finely chop the curry leaves and mix with spice (masala) paste.
Mix pumpkin, masala and salt well. Now add rice flour to the mix to form a dough. Adjust rice flour based on pumpkin- masla quantity.
Prepare small balls for poori using dough, roll them to small sheets.
Heat oil on medium heat source and fry the pooris. Remove puffed pooris to paper towel to remove excess oil.
Serve hot pumpkin pooris withvegetable saaguor potato curry.
