What is a caffeine crash? 3 ways you can avoid it

Do you know what is caffeine crash?

Caffeine is the most widely consumed beverage worldwide. Whether you are feeling exhausted in the morning, fighting with mid-day slumber or working on a project late at night, coffee always comes to the rescue. The drink wakes you up, lifts your mood and super-charges you instantly. It is surely beneficial in several ways, but drinking caffeine also has some downsides. Drinking excessive coffee can also lead to caffeine crash, which can make you lazier and sleepier.

What is a caffeine crash?

Caffeine stimulates your nervous system, making you more alert, focused and active. When you drink a regular cup of coffee, your nervous system increase the activity of the brain. This effect lasts for nearly 6 hours after consuming the beverage. After the effect starts to fade away, the person starts feeling lazy and distracted. But if you experience extreme laziness, irritability and headache, then this is a sign of caffeine crash. It can happen due to multiple reasons. However, the best part is that you can avoid it by taking care of simple things.

Here are three things you can do to avoid caffeine crash:

​Limit your caffeine intake

You should not drink caffeine in excess amount. 200-250 ml of coffee at one time is more than enough for a person. Also, you should not drink caffeine frequently. The more caffeine you will consume, the more your body will get addicted to it and once it wears off, you will have to deal with its weird symptoms.

​Focus on your sleep

Caffeine is not a replacement for sleep. You may take it sometimes when feeling lazy or sleepy, but repeating this trend every day is not a good thing. You should ensure you get seven to eight hours of sleep daily. Getting proper sleep every night keeps disease at bay and you feel energised all day long.

Don't consume caffeine close to bedtime or on an empty stomach

Consuming coffee close to bedtime should also be avoided. This will disrupt your sleep and cause a caffeine crash. One should also avoid the beverage on an empty stomach. Have a hearty breakfast in the morning. It is a real source of energy. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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4 Unexpected Habits That Affect Your Blood Pressure

The American Heart Association recently published a an article listing some surprising lifestyle choices that can raise one’s blood pressure (BP). Selected foods, the supplements you take and how calm you are around your doctor can all potentially affect your blood pressure, and this isn’t even a full list. For more information on the topic, continue reading.

Hypertension is a known as “the silent killer” among medical professionals. It got the infamous nickname because high blood pressure is a primary or contributing cause of numerous serious medical emergencies, as well as over 7.5 million deaths worldwide every year (this is about 12.8% of the total of all disease-related deaths).

As a contributing factor, hypertension significantly increases the risk of stroke, chronic heart failure and heart attack. The risk of all of these serious heart conditions can be significantly lowered with early and continuous BP management.

Over the past few years, the guidelines for hypertension have been modified, and any BP reading over 130/80 is considered to be hypertension.

Habits Leading to Hypertension 
This is how hypertension is classified:

If your systolic blood pressure (the higher number) is between 130-139 and the diastolic one (the lower number) is from 80 to 89, then you have Stage 1 hypertension.
 
Stage 2 hypertension is diagnosed when the systolic measurement is above 140, and the diastolic one is over 90.
 
Any measurement over 180/120 is considered a medical emergency if it is accompanied by dizziness, shortness of breath and chest pain. In these cases it is mandatory to go to the nearest emergency room and seek medical attention, as the risk of stroke and heart attack is extremely high.

The most important thing to remember is that managing blood pressure is, luckily, an achievable task, and most patients suffering from hypertension can prevent the adverse effects of the disease, if caught early.

Apart from taking medication, a few lifestyle choices can also help manage your blood pressure. Here are some of the major habits that can affect the accuracy of a BP reading and increase your blood pressure. We also wrote previously about some methods of lowering blood pressure.

Habits Leading to Hypertension Foods and Supplements
What we ingest into our bodies influences our health, and some foods, herbs and supplements have been known for increasing blood pressure. Here are the most common ones.

Ingredients found in herb and nutritional supplements, including, but not limited to licorice and valerian root, can raise one’s blood pressure. Bring a bottle of your supplement of choice to your doctor and let him scan the ingredients list for substances that can potentially raise blood pressure.

Some foods can interact with specific medications and hike up your blood pressure, too. A group of antidepressants called monoamine-oxidase inhibitors in combination with tyramine-rich foods, for example, have that specific effect. These foods include aged cheeses, smoked and cured meats and fermented foods (such as soy sauce, kimchi, olives, etc.).

Drinks 
The major culprits are coffee and alcohol, but other drinks containing high levels of caffeine, such as green tea extract and matcha can also be dangerous, as all of the above-mentioned drinks give you an adrenaline boost.

Adrenaline, in turn, raises the systolic blood pressure and heart rate, but decreases the diastolic blood pressure. That's why some people can feel their heart pounding after drinking a lot of caffeinated drinks. Needless to say, this can be dangerous to people whose blood pressure is already too high and especially those at risk of a heart attack.
 
Habits Leading to Hypertension drink
That being said, in most cases, the effect is very dose dependent, and most people won't even notice an adverse effect after drinking a cup of coffee or a drink. For most people with hypertension, it is still acceptable to drink coffee and even some alcohol. Doctors suggest to limit your intake of coffee and alcohol in the following manner:

    Limit caffeine to less than 300 milligrams (mg) a day (2-3 cups of coffee), in a day
    Drink no more than 1 drink if you’re a woman, and no more than 2 if you’re a man.
 
Unreliable Blood Pressure Readings
Some people may end up with unnecessary or inadequate doses of blood pressure medications because of a phenomenon called “white coat hypertension”.

These are the patients who get nervous when they’re at the doctor’s office, which, once again, makes their bodies secret adrenaline and raises their blood pressure. This results in an inaccurate reading and possible a misdiagnosis.

Habits Leading to Hypertension unreliable readings

To avoid this, doctors often suggest measuring your blood pressure at home, possibly even several times, in different positions and at different times of the day. Record the measurements and bring them to your doctor.
How to measure blood pressure at home:
1. Make sure you’re using a reliable device.
2. Prepare for a measurement by emptying your bladder and not smoking or drinking coffee 30 minutes before the reading.
3. For the most accurate reading, take your blood pressure twice: once after sitting down a few minutes before the reading, and another time after standing up for a few minutes. BP measurements while standing are especially beneficial for those who experience dizziness, as a standing position can raise the blood pressure in some cases.
Over-the-counter (OCT) Medications and Birth Control

Few people know that certain OTC medications can spike up your blood pressure.
 
Habits Leading to Hypertension Over-the-counter (OCT) Medications and Birth Control
Some of these include anti-inflammatory medications, such as naproxen (Aleve) and ibuprofen (Advil). Several decongestant medications used for a stuffy nose can also raise blood pressure. A safer option for pain relief would be drugs containing acetaminophen (Tylenol), which don’t usually affect blood pressure.

Prescription medications are also known to increase blood pressure. Such drugs include:

    birth control pills
    immunosuppressants
    steroids
    drugs used to treat cancer and mental illness.

Never stop taking prescription medications without consulting a doctor because it can be life-threatening. Rather, share your concerns with your doctor and they will likely replace your prescription medications with a safer alternative.

In fact, this is exactly why we provide all of this information: for you to get the best treatment and to communicate with your healthcare provider in a comprehensive and intelligent manner.

Disclaimer! All the content in this article is provided for information purposes only, don’t discontinue or start taking any medications without a proper diagnosis by a professional.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

source -H/T: healthline

Low Carb High Fat Diet: The Ultimate Guide

A low-carb diet implies that you eat less carbohydrates and a higher extent of fat. This can likewise be known as a low-carb, high-fat eating regimen (LCHF) or a keto diet. 

For quite a long time we've been informed that fat is unfavorable to our well-being. In the interim low-fat "diet" items, frequently loaded with sugar, have overwhelmed grocery store racks. This has in all probability been a noteworthy mistake, that corresponded with the beginning of the age of obesity. 

Research currently demonstrate that there's no motivation to fear characteristic fats. Fat is your companion (here's the reason). On a low-carb diet, you rather limit your admission of sugar and starches. The vast majority can eat different tasty sustenances until the point that they are satisfied – and still shed weight. 

How can it function? When you stay away from sugar and starches, your glucose will in general settle and the dimensions of the fat-putting away hormone insulin drop.This in a way increases fat burning and makes you feel more satisfied, lessening the intake of food and causing weight reduction. 

Studies demonstrate that a low-carb diet can make it simpler to shed pounds and to control your glucose, among different advantages. Here's the low carb fat diet that can follow.

#1 MondayBreakfast
Oats or Dalia and 2 eggs or 2 idlis with chutney/ sambar
Snack
Apple or guava or watermelon any seasonal fruit
Lunch
Green vegetable curry, 2 roti, a bowl of dal and salad, curd.
Snack
Dryfruits like cashew, raisin, almonds, walnut, etc
Dinner
A bowl of soup, grilled fish / soya granules kurma along with 2 roti.

#2 Tuesday

Breakfast
Two paneer paratha along with a bowl of curd
Snack
A fruit like pear or guava.
Lunch
One Dosa and Two idli along with white chutney and a bowl of sambhar
Snack
Cheese sandwich
Dinner
Grilled chicken along with Two rotis and salad. OR 1 dal stuffed rotis with curd and pickles

#3 Wednesday

Breakfast
Whole wheat egg sandwich, a glass of juice. OR dalia upma and glass of juice
Snack
Apple
Lunch
Khichdi along with a bowl of curd and salad.
Snack
A glass of soy milk OR small katori poha upma with peanuts and lime, with coriander leaves chopped.
Dinner
Soup, grilled chicken along with salad.
Pumpkin or sweet potato soup with bread toast

#4 Thursday

Breakfast
Upma and a glass of milk
Snack
Moong or chana sprouts salad
Lunch
Brown rice along with rajma and a bowl of onion raita.
Snack
2 pieces of moong dal chilla
Dinner
Egg curry along with 2 rotis and a portin of salad.
Paneer in gravy with minimum oil, roti and salad.

#5 Friday

Breakfast
Oats and vegetable parantha
Snack
Orange
Lunch
Grilled chicken with two rotis and a portion of salad  OR
vegetable biryani ( more vegetables and less rice, in stead of rice, you may add any millet too), with onion-tomato-cucumber raita

Snack
2 whole wheat bread toast
Dinner
A bowl of butter paneer along with 2 rotis and salad.

#6 Saturday

Breakfast
Moong dal chilla and two eggs or vegetable raita and pickle
Snack
Papaya
Lunch
Two rotis along with paneer curry and salad.
Snack
Upma or oats
Dinner
Butter chicken, salad and 2 chapati  OR
Kichdi with more of mixed dals and vegetables added to it and a bowl of curd.

7 Sunday

Breakfast
Ragi dosa and a glass of milk
Snack
Guava or apple
Lunch
Bajra roti along with vegetable curry and a bowl of curd.
Snack
Paneer roll
Dinner
Chicken Biryani along with raita and salad. OR
soya biryani ( with millets), with vegetable raita and roasted papad.
A standout among other things that you can do while on a low carb diet to get in shape quicker and condition your body is – Aerobic Exercise. 

Perform heart stimulating exercise something like thrice a week for no longer than 20-30 minutes. 

Option in contrast to vigorous exercise, you can likewise complete a treadmill exercise, cycling and running twice or thrice every week. In any case, avoid the high-force exercises amid this eating routine arrangement. 

You can likewise perform total body strength training exercise just in the event that you would prefer not to lose your well-built muscles. 

A few quality strength training sessions for every week will likewise assist you with maintaining a good physique. 

Nonetheless, you ought to always remember that you are on a low-calorie diet which implies you don't treat yourself in depleting exercises without stopping for even a minute. 

Simply go for two to three moderate-power practice session every week so you don't pointlessly welcome your desires.

The key is to eat adequate measures of sound fats (coconut oil, butter, ghee, high-fat dairy, creature fats). 

As you may have perused in the clarification of LCHF, along these lines of eating says 70% of the food that you take should be fat. 

To every one of the dishes you eat, particularly the ones without cheese, it would be ideal if you include a tablespoon of ghee or butter to your meal just before you eat. 

Or on the other hand, grind some mozzarella or cheddar and warm it for a couple of moments in the microwave or stove till the cheddar liquefies and add it to your meal. 

That is the manner in which you can get an adequate measure of fat in each meal, except if you're prepared to simply swallow down two or three tablespoons of coconut oil or butter each day. You might find this weird this actually helps in the process. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                               PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                    
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 FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

Naturally Tighten Skin After Weight Loss

While losing weight is a momentous achievement and ought to be celebrated, one of the cons of losing weight is having to contend with loose skin. Thankfully there are some natural things that you can do to increase your skin's elasticity and tighten the areas that you need to, over a matter of time. However, it is crucial to know that your results will depend on how much weight you've actually lost, the length of time your skin was stretched out, and your age. So, to prevent saggy skin, keep these valuable tips in mind:

 

1. Monitor your weight loss

At some point during your weight loss, it may be time to curb your weight loss, to allow your skin to get adjusted to the loss. Your skin has a tendency to shrink to your new size as you maintain your weight. If you continue to lose weight at a rapid pace, your skin will continue to lose elasticity. 
2. Increase your water intake
Aim to drink a lot of water throughout the day. This will not only improve your overall health, but it will also help your skin to become tighter, smoother and look more radiant. To stay on target, drink at least six glasses of water per day, or if you can, more. Keeping your skin hydrated will help with the elasticity. 

3. Participate in weight resistance training

Strength training strengthens muscles as it creates a layer of muscle underneath the skin. Doing so will cause your skin to become tighter. To maintain skin elasticity, perform strength training three times per week every other day, this will really benefit your muscles and skin. Weight training is important if you have dropped your caloric intake significantly because when you lose fat you often lose muscle as well. Therefore rebuilding your muscles will help tighten the skin. 
4. Moisturize your skin
To maintain skin elasticity, use a moisturizer that has vitamin E, ensuring that your skin will remain moist, as this allows for new skin cells to grow. Moisturizing also helps with minimizing wrinkles. Alternatively, you can also use coconut oil on your skin - a natural moisturizer that has antibacterial properties to soothe the skin. 

5. Belly Toning Exercises

Chances are your belly has some stretched skin if you have a lot of weight. Keeping the tummy area tightened is more possible if you take the time to exercise that area a few times per week. Do exercises such as crunches, air bike, leg raises, sit-ups, side bridges, and pelvic thrusts. Spending 15 to 20 minutes three to five days per week will help tighten your tummy area. 
6. Get massages
We all love a good massage. They are known to help increase blood circulation that is helpful to your skin. But you need not book a massage with a therapist each time. You can do it yourself, simply add your favorite essential oils diluted in a carrier oil and inhale them to feel calmer.

7. Limit your sun exposure

The sun will have a negative effect on your skin's elasticity, so limit your time sunbathing. This includes tanning beds as well. The rays can dry out your skin and damage the skin cells at the same time. You should also limit your time swimming in chlorinated water as the chlorine can dry out and damage your skin cells. 
8. Sea salt scrubs
Researchers assert that sea salt scrubs will help with blood flow to the skin, tightening the skin over time. To reap the benefits, use them in the shower each day as you wash and see how your skin looks and feels after a couple of weeks. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIE

  PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                      https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

7 Common Food Myths Debunked!

Everyday we are fed new and different information about the things we eat. One day we think we are eating right, then a new disturbing fact is revealed about a major part of our diet. In order to control the chaos, we have sifted through some of the most common food myths that will help you get the facts straight once and for all. Clearing the air on nutrition starts here:
1. Eggs Should Be Avoided Many are told that because eggs are high in the kind of cholesterol thought to increase the risk of heart disease, they should be avoided whenever possible. However, the truth is that, while eggs are definitely high in cholesterol, they are rich in good cholesterol and definitely not the kind that causes heart disease. Eggs are also an excellent source of protein, healthy fats, vitamins, minerals, a special kind of antioxidant good for eye health and choline, a nutrient that boosts brain function.
	2. Saturated Fat is Unhealthy Saturated fat is believed by many to be another major cause of heart disease, but this conception is surely a myth. New nutritional studies show that there is no connection between saturated fat and the risk for heart disease and in fact saturated fats increase levels of good cholesterol, known as HDL, in the bloodstream. So there is really no reason that you should shy away from butter, meat and coconut oil, all in moderation of course.
3. Protein Isn't Good For You Over the years, protein has become associated with bone diseases and damage, but this is entirely a myth. Protein actually improves bone density over time and lowers the risk for osteoporosis and bone fragility in old age. Another myth about protein is that it contributes to kidney failure, but this is only true for those with an established kidney disease. For those without a history of kidney disease, protein can actually reduce the risk for other diseases like diabetes and high blood pressure.
	4. You Should Limit Your Coffee Intake Besides the downsides of its addictive factors, drinking too much coffee is believed to elevate blood pressure to unhealthy levels. This, it seems, is too a complete myth because it has been shown that drinking 1-2 cups of coffee a day may decrease the risk for serious diseases by over 50 percent. For instance, coffee drinkers have a 67 percent lower risk of Type II diabetes, a much lower risk of contracting Alzheimer's and Parkinson's diseases and have up to an 80 percent lower risk of liver diseases. Coffee is also an excellent source of antioxidants that help clear the bloodstream of harmful toxins.
5. Vegetable Oils Are Healthy  Some people swear by vegetable based cooking oils like soybean, sunflower and corn oils, but don't let their vegetable base fool you. These oils are full of polyunsaturated fats like Omega 3's and Omega 6's that are healthy, but in moderation. New studies show that too much Omega 6 fatty acids can cause inflammation in the body and can increase the risk of heart disease. So, next time you are frying, make sure you use other oils like olive and coconut oil instead of vegetable oils.
	6. Whole Wheat is The Way to Go Although we are told that whole wheat a healthy way to consume carbs, recent studies show that this food myth is the contributing factor to a number of modern health problems. One such problem is an increasing rate of individuals with gluten allergies, known as Celiac Disease. Other studies suggest that whole wheat may contribute to various brain disorders, including schizophrenia and autism, as well as a slew of cardiovascular diseases.
7. Sodium is Dangerous Sodium is associated by a number of doctors with high blood pressure and is seen as a factor that can increase the risk for heart attacks. Although it is important for those with abnormally high blood pressure to watch their sodium intake, new studies show that sodium does not immediately affect an individual's chances for developing a cardiovascular disease. It is also important to note that consuming too little sodium can be extremely harmful and lead to diseases like diabetes.  THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- HTTP:GSEASYRECIPES.BLOGSPOT.COM/ FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG- HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/ FOR CROCHET DESIGNS HTTP://MY CROCHET CREATIONS.BLOGSPOT.COM