Category Archives: Health

Balanced Health Triangle

The term ‘wellbeing triangle’ was conceptualized in 1997 by 120 eighth-graders of the Tanana Middle School in Fairbanks, Alaska. The understudies were given an assignment of composing expositions on wellbeing issues that tormented them and other eight graders in their area. The exploration was a piece of the region’s wellbeing educational modules that took around 10 days to wrap up. Regular 1 hour of educational time was committed to investigating and considering over different wellbeing issues. At last, the study came down to inquiring about on key parts of health―physical, mental, and social―that influenced general prosperity. The wellbeing triaSectionCardngle relates each of the 3 parts of wellbeing, which means if any one perspective is not beneficial, it can negatively affect the other two. It is expounded underneath:

Consider a party person who may show good social skills, but the habit of partying late at night can disturb his sleeping pattern, in turn, affecting his physical and mental health. Now, consider a person who religiously follows his diet and exercise, but ignores attending social events and interacting with friends. This lack of social mobility can also be bad for mental health as the person may feel isolated, which may lead to depression. So, one can see how the sides of the triangle that stand for different aspects of life are interdependent on each other. Therefore, it is essential to balance all the sides of the triangle to achieve overall well-being. A balanced health triangle is an indication of high levels of well-being and life satisfaction. The following Buzzle article elaborates more on ways to have a balanced health triangle.

Balancing Health Triangle

In order to achieve a balanced health triangle, it is necessary to take care of the physical, mental, and social aspect of the health. Lifestyle changes that promotes overall well-being is the key to balancing the personal health triangle. It is discussed below.

Choose Healthy Foods

Making wise food choices is critical to balance the health triangle. Eating nutritious foods should be your top priority as it has a positive impact on your physical health and quality of life. The physical side of the health triangle depends on eating healthy foods. Follow a well-balanced diet, which means, eat healthy foods from each food group. Vegetables, fruits, grains, dairy, and proteins are the 5 food groups that provide ample nutrition.
Add variety to your diet by including different foods within each food group. Fat-free milk, low-fat yogurt, beans, peas, nuts (almonds and walnuts), salmon, and lean meat are some of the healthy choices from dairy and protein food groups. When it comes to eating healthy, one simply cannot forget fruits and vegetables that are excellent sources of vitamins and minerals. Eating vegetables in the form of salads is an easy way to add nutrition to your diet. As far as grains are concerned, choose whole grain products as they are more nutritious than refined grain products.

Exercise Daily

Besides eating healthy foodstuffs, it is imperative to exercise daily to stay physically fit. Exercising for at least half an hour can go a long way in keeping you fit and fine. Simple low-impact activity, such as brisk walking for around 45 minutes, can provide high health dividends and balance the physical aspect of the triangle of health. If possible, you could go to a gym and get a good dose of cardio and weight training. In case you feel exercising at a gym is not your cup of tea, there are other ways to stay in shape. Going for swim or playing sports like soccer, basketball, and tennis, or any other activity that you enjoy along with your friends, can also help you to stay fit.

Stay Mentally Active

While physical activity is important, one should not ignore the mental aspect of life to achieve a balanced health triangle. So, to stay mentally active, one can solve crosswords, jigsaws, puzzles or any other brain teasers. These brain exercising games that boost mental activity have been proven to reduce the risk of age-related mental decline. Practicing relaxation techniques, such as meditation and yoga, can also help improve mental health.

Avoid Unhealthy Influences

To maintain good health and to stay in the best of shape, refrain from alcohol, tobacco, and drugs. Smoking and risky sexual behavior along with poor eating habits can negatively affect all 3 sides of the health triangle; hence, these need to be avoided.

Practice Good Grooming Habits

Practicing good grooming habits makes us feel good, which in turn has a positive impact on our physical and mental health. This also facilitates social interactions. So, make sure you shower everyday, wear deodorant, brush twice daily, put on clean, ironed clothes, wash your hands and shave whenever necessary, comb your hair, and most importantly, ensure that your shoes are clean and well-polished. These habits of good personal hygiene can also help increase confidence, self-esteem, and moreover, encourage positive interactions.

Take Rest

Yes, exercise and healthy diet are crucial for good health, but that does not mean you should ignore rest. Inadequate rest or sleep can lead to medical issues and ruin your health. Not taking enough sleep has been linked to obesity, behavioral problems, and weight gain. So, make sure that you get enough ‘shut eye’ (7 to 9 hours) to stay healthy and feel energetic throughout the day.

Be Social

The social aspect is as important as physical and mental aspect of your health, in balancing the health triangle. Research has shown that social interaction also has a positive influence on our health. A healthy social life can go a long way in reducing stress, elevating our mood and enabling us to manage the ups and downs in life in a better way. Being surrounded by good friends is a lot more comforting, and provides social and emotional support especially in times of grief. Friends and companionship can act as an emotional healer and can have a major impact on our well-being. As simple as sharing meals can help strengthen relationships. You can improve your social health by making new friends and taking part in group games that help nurture friendships.

Health Benefits of Moringa

Moringa, otherwise called the Miracle Tree, is a multipurpose plant, as the leaves, cases, natural products, blossoms, roots, and even the bark of the tree can be used. It is likewise called the Drumstick Tree by Britishers, while in Philippines it is known as malunggay. The logical name of this tree is Moringa oleifera. It is a powerhouse of minerals, amino acids, and cancer prevention agents. Accordingly, it is generally advanced in destitution stricken zones, to counter lack of healthy sustenance. While ordinary treatment strategies take months to counter this issue, utilization of the parts of this tree may take only a couple days to treat it. Its uses extend from being a water purifier to ensuring the skin furthermore, to make aromas and showers. The gum of this tree is a diuretic and astringent and can be useful in treating asthma.

Health Benefits

Seeds

  • The powdered form of moringa seeds is very well-known to treat scurvy, a common skin disease caused by bacterial infections.
  • Crushed seeds are beneficial for purifying and clarifying water to make it available for domestic purposes. The seeds also minimize bacterial concentration of the water, thereby, making it drinkable.
  • They can be used as a relaxant for epilepsy.
  • The seeds consumed in roasted form, encourage urination, thereby, treating urinary problems.
  • When the seeds are roasted, pounded, and mixed with coconut oil, can treat gout, arthritis, rheumatism, sexually transmitted diseases, etc. You just have to apply the above-mentioned mixture to the problem area and see the results.
  • Along with perfumes and sprays the seeds are also useful in manufacturing aromatherapy oils.

Leaves

  • Our body needs calcium for proper growth and maintenance of bones, to prevent and treat bone-related diseases, like osteoporosis. This calcium is normally obtained from milk through daily consumption. However, it may come to you as a surprise, that the leaves of moringa tree contain four times more calcium than that is present in milk. Also, the amount of protein in these leaves is twice the amount present in milk.
  • Bananas are a rich source of potassium, however, the drumstick leaves contain seven times more potassium than bananas.
  • The leaves also contain three times more iron than spinach. Hence, adequate consumption of these leaves can be helpful in preventing anemia.
  • The leaves are extremely beneficial in stimulating metabolism. They are the nutrition boosters, which are known to promote a feeling of well-being in people.
  • They are well-known to provide non-sugar based energy, which means, you can include these leaves in your weight loss diet. On the other hand, diabetics can also keep their sugar level under control.
  • The paste of the leaves beautifies the skin and is, therefore, applied by women to their skin regularly.
  • Oranges contain a large amount of vitamin C, however, the leaves of the miracle tree contain seven times more vitamin C than oranges.
  • The leaves are also rich in beta carotene containing three to five times more beta carotene than carrots.

Flowers

  • The flowers are an effective home remedy for cough and cold. In rural areas, people boil these flowers in water and drink it in the form of tea, for instant relief.
  • They improve the quality and flow of the breast milk when breastfeeding, if consumed in the form of a juice.
  • Like other parts of the tree, the flower juice also encourages urination, which helps in treating as well as preventing several urinary problems.

Pods

  • The pods or fruits of moringa are also known as drumsticks and they taste like asparagus.
  • These drumsticks, especially the raw peas inside these sticks, are a rich source of fiber, iron, potassium, and vitamin C, which helps in treating problems related to the liver and the spleen.
  • High protein and fiber content in pods, helps in treating diarrhea.
  • These fruits are an excellent source of vitamin A, which is helpful in maintaining proper vision. Consumption of the pods helps in preventing night blindness and other eye problems in children as well as adults.

Roots

  • A mixture of pounded moringa roots and salt is made into a poultice, which is extremely beneficial for treating rheumatism, relieving arthritic pain, and minimizing lower back or kidney pain.
  • They are also helpful in treating cardiac as well as circulatory problems.

Other Benefits

  • It can be used as a source of bio-fuel.
  • Cooking oil can also be produced from this magical tree. The oil can offer several health benefits that one can get from sunflower oil and olive oil.

Moringa contains more than 90 nutrients and 46 types of antioxidants. With the endless health benefits, it can be termed as the most nutritious tree on the earth. There are no known side-effects of this magical tree, till date. However, it may interact with certain medications; for instance, if it is taken with drugs like aspirin or other blood thinners, it can increase the risk of bleeding. Hence, you can consult your health care professional, even if you have a slightest doubt about its side effects, prior to consumption. Apart from these possible side effects, it can be easily consumed by children as well as adults, as it is the most natural form of herb without any chemicals, even when consumed as a food supplement. Many people have already started using it in salads, porridge, pastas, breads, etc., to reap the everlasting health benefits of this extraordinary ‘Miracle Tree’.

Evident Health Benefits of Apple Cider Vinegar

An apple a day keeps the specialist away, thus does an every day admission of two tablespoons each of ‘apple juice vinegar’ and nectar, blended with a glass of water. The present article enrolls the various medical advantages of apple juice vinegar.

Apple cider vinegar (ACV) is a type of vinegar made from apple cider or apple must, which has a characteristic amber color to it. It is widely used in salad dressings, marinades, preservatives, etc. ACV is known for its medicinal and nutritive properties that help to deal with several health issues including common colds, hair and skin problems, warts, weight control, infection, etc.

Apple cider is an alcoholic beverage obtained by fermenting apple juice. The incubation of such apple cider with the yeast Mycoderma aceti gives apple cider vinegar. The yeast cells metabolize the alcohol (ethanol) present in apple cider, and release acetic acid into the broth, which gives it a characteristic tang and odor. This broth is filtered, distilled, and processed to obtain the sparkling and clear apple cider vinegar we see in the market.

Apple cider vinegar is also available in the organic and unfiltered form. This contains a mesh of M. aceti cells and a type of cellulose, floating in the vinegar. This mesh or cob-web like structure is called ‘mother of vinegar’, and is responsible for several health benefits offered by this wonder vinegar.

Health Benefits
Apple cider vinegar contains a host of vitamins, beta-carotene, pectin, and vital minerals such as potassium, sodium, magnesium, calcium, phosphorous, chlorine, sulfur, iron, and fluorine. Most of the much-talked about benefits of organic apple cider vinegar can be attributed to the presence of these nutrients.

Given below are a few of the health and cosmetic concerns which can be addressed by the use of organic apple cider vinegar.

► Cold and cough
A combination of apple cider vinegar and honey mixed in warm water is a very well-known folk remedy to deal with common cold, cough, and sore throat. Simply mix 1 tsp. ACV, 1 tsp. honey and 1 tsp of warm water. Adding some mashed ginger to this mixture further enhances its medicinal properties. 1 tsp. of this mixture, thrice a day, helps to provide relief from congestion, cough, and a stuffy nose.

► Indigestion
Indigestion occurs due to a decrease in the acid content of stomach. A glass of warm water with 1 tbsp. of apple cider vinegar, before or during a meal, helps to restore the acid balance and improve digestion. It is also useful to deal with acid reflux and heartburn.

► Blood cholesterol
Research has indicated that apple cider vinegar improves the lipid profile of blood by decreasing the levels of triglycerides and low-density lipoprotein cholesterol (LDL-C) or bad cholesterol, as also by increasing the levels of high-density lipoprotein cholesterol (HDL-C) or good cholesterol. This is specially important to manage and/or avoid complications resulting due to diabetes.

► Blood sugar
Several animal and human studies have demonstrated the antiglycemic effects of apple cider vinegar. It improves insulin sensitivity, which is essential to maintain the sugar levels of blood, in people suffering from insulin resistance. However, certain studies have revealed contrasting effects as well, and hence this health benefit remains controversial as of today.

► Weight loss
Apple cider vinegar helps in maintaining a healthy weight, and also aids to achieve weight loss by increasing the satiety levels. This can be achieved by the consumption of 1 tbsp. of cider vinegar mixed in eight ounces of warm water.

► Bone health
The abundance of calcium, potassium, magnesium, and other vital minerals, makes apple cider vinegar a good candidate for maintaining bone health. It serves a preventive measure for osteoporosis, and other degenerative bone diseases.

► Infection
It is known to exhibit antiseptic properties, and is effective against bacterial and fungal infections. Hence it is useful for dealing with ear infection, bladder infection, candidiasis, etc., either by external application or through ingestion. Simply rinsing the ear with diluted apple cider vinegar alleviates ear infection. For bladder infection and candidiasis, drinking a glass of warm water and apple cider vinegar, every night, serves as a useful remedy.

► Cramps
It helps to deal with night cramps and muscle pain owing to its rich mineral content. The same all-purpose tonic – 1 tbsp. apple cider vinegar in a glass of warm water – reduces the frequency and intensity of leg cramps, and the pain associated.

► Warts
To get rid of warts, concentrated form of apple cider vinegar is directly applied onto the affected skin region. A cotton swab dipped in cider vinegar can be taped onto the wart daily, until it goes away completely.

► Hair health
A solution of apple cider vinegar and water, mixed in equal proportions serves as a natural conditioner for hair. It helps to nourish the hair, and achieve the desired shine, and a soft texture.

► Skin health
Half a cup of apple cider vinegar mixed with a cup of water provides an effective toner, essential for soft and glowing skin. A regular use of such a toner will help to maintain the pH balance of skin, avoid skin infections, acne, and thus maintain skin health.

► Cancer
The antitumor properties of apple cider vinegar are also being studied with the objective of studying its role in cancer prevention and control. Its role as an antioxidant in neutralizing the free radicals is also being researched in the same context.

Using Apple Cider Vinegar
The health benefits of this vinegar can be obtained by its daily consumption as a tonic. Two tablespoons each of apple cider vinegar and honey mixed in a glass of water serves as a healthy early morning drink, that caters to various nutritive needs of the body.

Apart from this, it can be included in regular meals through a variety of easy ways. It proves as a healthy substitute for oil in salad dressings, as a pickling agent for fruits and vegetables, marinades for beef, pork, lamb, and even fish. Adding this vinegar as the prime ingredient in a marinade, along with an assortment of herbs and spices, will not only help in flavoring and tenderizing the meat, but will also add a whole lot of nutrients to the diet.

While there are no serious side effects, the acetic acid present in apple cider vinegar may deteriorate your dental enamel, and cause yellowing of teeth. It may also cause skin irritation, throat burns, and nausea in rare cases. However, a regular and moderate intake of organic apple cider vinegar is considered safe and healthy. Such a practice helps to maintain the acid-alkaline balance of the body, and caters to the vitamin and mineral requirements of the body.

Dimensions of Health

The five dimensional model of health includes physical, intellectual, emotional, social, and spiritual aspects. These health parameters were set by the World Health Organization (WHO) in 1948. The quality of life of an individual or the overall well-being of an individual is determined by the interactions between these five dimensions. It’s important to understand these dimensions, and find ways to ensure a balance of mind, spirit, and body.

Physical

Physical health refers to the state of the body, and its ability to perform bodily functions. It refers to the aspects that are essential for keeping the body in the best condition. Following are a few ways to ensure good physical health:

➻ Eat nutritious food to keep the body and mind energized.
➻ Never skip meals or overeat.
➻ Water is essential for cleansing the body.
➻ Fitness through exercise will increase immunity and endurance levels of the body.
➻ Regular medical checkups can help in arresting illnesses in their early stages.
➻ Sleep at least for 7 uninterrupted hours daily.
➻ Avoid addictive substances.

Intellectual

This is a cognitive ability to develop skills and knowledge to enhance one’s life. Our intellectual capacity helps to stimulate our creativity and improve our decision-making ability. Here are ways to maintain intellectual health:

➻ Setting realistic goals will go a long way in keeping you healthy.
➻ Explore every opportunity with an open mind.
➻ Be aware of the demands and expectations others have from you.
➻ Have a positive outlook, especially when dealing with conflicts.

Emotional

Our ability to accept and cope with our own feelings, as well as emotions experienced by others is defined as emotional well-being. Emotions contribute to almost all aspects of our life, at times, even setting course of actions. Symptoms of emotional problems such as hopelessness, depression, anxiety, and even suicidal tendencies are not always easily detectable, and these can have an adverse effect on one’s quality of life.

➻ Awareness and acceptance of our strength and shortcomings is essential for our emotional well-being.
➻ One should have the ability to handle stress and seek help, if needed.
➻ One should build strong communication networks among family, friends, and peers.

Social

Building and maintaining satisfying relationships comes naturally to us, as we are social animals. Being socially accepted is also connected to our emotional well-being.

➻ One should improve or enhance one’s ability to interact with people, and be receptive to their ideas with an open mind.
➻ One should accept and understand diverse cultural norms.
➻ One should build networks among different kinds of people.
➻ One should adopt a positive self-image.
➻ One should enhance interpersonal communication skills.

Spiritual

Our good health is incomplete without being spiritually healthy. Being spiritual translates to the ability and desire to seek meaning and purpose of life. Spiritual health refers to our personal beliefs and values. There are no prescribed ways to attain spiritual well-being. It’s more a matter of looking inwards to understand the meaning of our existence.

Life as we know is a puzzle; health dimensions are separate pieces that need to be fitted together to understand its meaning. Though we all seek a harmonious balance between the mind, body, and spirit to lead an optimal fulfilled life, it’s rarely attained in totality. Our own feelings of weakness and non-acceptance of life’s events causes distress in our daily life. Therefore, one needs to make efforts to understand the roles played by these dimensions, as that would help us attain good health and happiness.

How to a Healthy Heart

I absolutely trust that a genuine grin is the route to a sound heart. Joined with a tad bit of science and a smidgen of individual experience, this post will explain to you why grinning is useful for wellbeing, for a grin in reality has numerous medical advantages!

A smile is probably one of the simplest of cures for anything in this world – broken confidence, broken dreams, even a broken heart. I have almost lost count of how many times I have looked into the mirror and just smiled at myself, and how it has worked to get me out of a bad mood! At the end of it you become so infected by your own smile, you wish the reflection you are seeing in the mirror were an actual person and you could hug that person and thank that person for being so nice to you!

Smiling for a Healthy Heart

The heart is one of the most vital organs of the body. The size of your heart is roughly equal to the size of your fist – with the thumb closed in. Now just imagine; such a tiny little pump sees to it that every drop of blood – and there are countless in 5 liters of blood – circulates through the body almost twice a day, everyday. That is indeed a lot of work, and you can imagine the amount of pressure on the heart and even the blood vessels of the body. Now just think about the amount of things, and the number of times, and the countless moments in life that we spend being upset about something – does it still seem worth it?

I said in one of my previous articles that it is only a healthy body that can host a happy mind. Today I will go on to say – converse is also true. If you are happy, you are going to feel great, and your body is going to respond to all that positive energy within itself. If you stay happy, you will feel positive about your life, more confident to tackle all of life’s challenges, and grab the bull by its horns. And one of the best ways to stay happy is to keep smiling. More smiles correspond to less frowns, which mean less tension and stress. Ultimately less pressure on the mind and body pave the way to a healthy body and a healthy heart.

Laughter Therapy

Did you know that laughing actually improves your blood circulation? Take a look at yourself the next time you laugh over something – the extremities of your face – particularly your nose tip and your ears – will have probably gone red and hot! It has been proved now that laughter causes the endothelium of blood vessels to dilate. Laughing also causes the body to release nitrous oxide, or the laughing gas as it is commonly called. And what’s more – seeing someone laugh makes you smile, then grin ear to ear, and finally laugh yourself! And that is what forms the basis of Dr. Madan Kataria’s brainchild, Hasyayoga – or Laughter Yoga. The source of laughter in these groups, where laughter is an exercise rather than just an expression, is not humor. But anyone passing by one of the Hasyayoga groups would burst out laughing looking at them anyway. Increased laughter means better blood circulation, which in turn ensures the health of your body, and particularly that of your heart.

Smile and Human Psychology

A common saying in any profession related to hospitality is ‘Serve with a Smile’. Nobody likes to be welcomed by a grumpy, sullen, grouchy receptionist, be it at the doctor’s or at a five-star hotel. Have you ever noticed that most wall-clocks on display in stores show the time ten minutes past ten? If yes, have you ever wondered why? It is because the way the hands of a clock are positioned at that time make it look like a smile. Watching someone smile is contagious, and you almost involuntarily tend to smile back at the person you saw smiling. In fact, so powerful is the emotion and emotional connect, that even reading the word ‘smile’ in this article must have made you smile at some point – and if not, then me mentioning it right now must definitely have! (See, there you go!) In part this could be to do with mirror neurons found in the body. Mirror neurons are those that send out the same signals when the body is subjected to a stimulus, and even when that organism sees another organism being subjected to the same stimulus. So when we say ‘I can feel your pain’, we really can feel someone’s pain. And that is probably why when you see someone yawn, you yawn too, and while you see someone smile or laugh, you smile or laugh too. Laughter indeed is contagious.

One cannot stress enough on the importance of being happy. In the words of Leo F. Buscaglia, too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.
So spread the joy! Let someone be bowled over by your million dollar smile today. Keep smiling… cheers!

Charts for Resting Heart Rate

Resting heart rate is the quantity of heart thumps every moment, measured under a state of finish rest. Such resting heartbeat is a pointer of general wellness and wellbeing. The present article gives graphs demonstrating the resting heart rates at various wellness levels and ages.

The number of heart beats per minute, measured when the individual is in a state of rest, but awake, is termed as the resting heart rate, and is denoted by resting HR, RHR or HRRest.

It is generally measured early in the morning before indulging in daily activities which increase the heart rate.

Such heart rate at rest indicates cardiac efficiency of an individual, and ranges between 60 to 100 bpm (beats per minute) for adults.

However, values closer to the lower limit of this range qualify as a good resting heart rate. In fact, well trained athletes show a resting heart rate between 40 to 60 bpm.

Given below is a quick overview of the normal ranges for different age groups, followed by detailed charts giving resting heart rates by age along with the fitness level they signify.

A Quick Overview

The pulse rate chart given below indicates normal range of resting heart rates for newborns, infants, children, adults as well as athletes.

Age Resting Heart Rate
(beats per minute)
0-3 months 100-150
3-6 months 90-120
6-12 months 80-120
1-10 years 70-130
Above 10 years 60-100
Well-trained athletes 40-60

Resting Heart Rate Charts by Age

Presented here are charts that elucidate the ideal resting heart rates for women and men, at seven different levels of fitness. Find out where you ‘fit’ in.

Age Fitness Quotient for Women
Athlete Excellent Good Above Average Average Below Average Poor
18-25 54-60 61-65 66-69 70-73 74-78 79-84 85+
26-35 54-59 60-64 65-68 69-72 73-76 77-82 83+
36-45 54-59 60-64 65-69 70-73 74-78 79-84 85+
46-55 54-60 61-65 66-69 70-73 74-77 78-83 84+
56-65 54-59 60-64 65-68 69-73 74-77 78-83 84+
65+ 54-59 60-64 65-68 69-72 73-76 77-84 84+

Age Fitness Quotient for Men
Athlete Excellent Good Above Average Average Below Average Poor
18-25 49-55 56-61 62-65 66-69 70-73 74-81 82+
26-35 49-54 55-61 62-65 66-70 71-74 75-81 82+
36-45 50-56 57-62 63-66 67-70 71-75 76-82 83+
46-55 50-57 58-63 64-67 68-71 72-76 77-83 84+
56-65 51-56 57-61 62-67 68-71 72-75 76-81 82+
65+ 50-55 56-61 62-65 66-69 70-73 74-79 80+

How to Measure Resting Heart Rate

It is recommended to measure the resting heart rate in the morning, just after waking up. Either the radial pulse, felt on the wrist, or the carotid pulse of the neck is measured. Given below are a few simple steps as well as tips to ensure the correct measurement of resting heart rate.

Radial Pulse
» Place the tips of your index and middle finger on the opposite wrist, slightly below the base of your thumb.
» Once you feel the beats, count the number of beats for 10 seconds.
» Multiply this value by six to get the number of beats per minute.
Carotid Pulse
» Place the tips of your index and middle finger on any side of the neck, just below the angle of the jaw.
» Press lightly to feel the pulse, and record the number of beats in 10 seconds.
» Multiply the value by six to obtain the beats per minute.

Points to Remember
☞ Once awake, refrain from suddenly attempting to measure the pulse. Sudden activities will increase the heart rate thus giving an erroneous heart rate at rest.

☞ If measuring at any other time during the day, ensure that you lie down peacefully for at least for 15 minutes before measuring the heart rate.

☞ Body position influences the heart rate. Hence measure the pulse rate in a supine position, rather than sitting or standing position.

☞ Measure the pulse for four or five consecutive days, and determine the average of these values for higher accuracy.

Abnormal Resting Heart Rate

Resting heart rate beyond the range of 60-100 beats per minute is considered to be an indication of cardiac arrhythmia if accompanied with dizziness, fatigue, chest pain, short breaths and fainting. It may be the result of heart damage due to aging, electrolyte imbalance, alcohol, high blood pressure and cardiac disorders.

A pulse rate below 60 bpm is termed as bradycardia, and needs medical attention only if the above mentioned symptoms are also experienced. On the contrary, a resting pulse rate above 100 bpm is termed as tachycardia. It is characterized by palpitations along with the above mentioned symptoms, and often demands immediate medical help.

Resting heart rate reveals the pumping efficiency of the heart. Lower the resting pulse, higher is the cardiac efficiency and fitness level of an individual.

Heart Palpitations at Night

Heart palpitations are nothing but rapid heartbeats which tend to give a pounding feeling. The normal rate at which the heart beats in an adult is usually 60 – 100 beats per minute. Rapid heartbeats occur when the heart beats more than 100 beats per minute, which in medical terms is known as tachycardia. The abnormality in the heart rhythm is known as arrhythmia, which is the main cause behind heart palpitations. Experiencing these palpitations is not always bad; it’s normal to feel them when a person is under any form of physical or mental stress. However, if you are unable to determine the reason behind the unexplained palpitations, then there is a possibility of it to be an alarming sign of an underlying health issue. You must seek medical assistance immediately if there are other symptoms like dizziness, shortness of breath, or any kind of pressure or pain in the chest.

You can experience these abnormal palpitations at any time of the day. There are many people who experience these during the night, while they are preparing to sleep. While most people associate arrhythmia with heart related problems, there can be many other reasons, ranging from external to internal factors.

Causes of Rapid Heartbeat at Night

Are You …
Stressed out about something? Is there a problem that is making you do a lot of thinking?
Having a lot of caffeine lately, coffee or energy drinks? Especially before going to bed?
Lighting up a lot of smokes, or pouring in a lot of drinks these days?
Or You May Be …
Taking certain medications, herbs or diet pills that are causing this …
Consuming heavy meals containing high amount of fats and carbs, especially before going to bed.
Not drinking a lot of water to keep yourself well hydrated.

The aforementioned are some of the most common reasons behind experiencing rapid heartbeats. So, if you have said yes to even one of the questions mentioned above, then you know what modifications are required in your lifestyle. Stress is the most common cause associated for this condition. If your mind is upset about certain things or events happening in your life, you might be lying on the bed and thinking about those things over and over again. Or, you might be sipping alcohol, smoking a cigarette and doing too much of thinking before going to bed, which in turn, is leading to heart palpitations in the night. Does that make sense?

Apart from stress, there are other facets to this problem, as well. Palpitations of the heart could be a symptom of many health conditions, or an alarm for you to pull up your socks and bring healthy changes in your lifestyle. Some such causes are mentioned as under.

  • Consumption of certain medications, like asthma, high blood pressure, or cold and cough medications containing a stimulant known as pseudoephedrine can also cause palpitations. Consult with your doctor if this could be the cause.
  • Pregnancy leads to significant hormonal changes in a woman’s body, which can cause heart palpitations. This can also be experienced during menstruation.
  • Thoughts and incidents that lead to strong emotions like stress, anxiety, or fear.
  • Fever could be another reason for heart palpitations.
  • Performing exercises which are strenuous in nature, especially if you do it just before sleeping.
  • If you consume a heavy meal in the night, and experience heart palpitations, it simply means that the heart is pumping in more blood into your stomach to help digestion.
  • Hyperthyroidism is also a very common reason behind palpitation.
  • Health problems like blood pressure and heart-related problems.
  • Rapid heartbeat signifies that the heart is having troubles to get adequate amount of oxygen, due to low levels of oxygen in the blood. Therefore, drinking water is necessary.
  • Another reason for heart palpitations is high cholesterol levels in the body. If that’s the case, then you will also be experiencing symptoms like excessive sweating, pain in the left arm, and fatigue.

Getting a professional advice on the condition is a must to avoid further complications.

Treatment for Heart Palpitations

Heart palpitations could be determined only by conducting proper tests and diagnosis, which can help in revealing the exact palpitation causes. Tests and examinations including ECG, chest X-ray, Holter monitoring, echo-cardiogram, and so on, are used to identify the exact cause. Medial assistance is a must.

There is no scope for self-diagnosis when it comes to this condition. And because your heartbeat is in question, you cannot delay the visit to the doctor, as well. Your healthcare specialist would give you the appropriate treatment, and ask you to follow certain lifestyle changes. Some of them are mentioned as under.

  • Perform meditation and exercise to reduce stress and anxiety.
    Make sure you get a good and sound sleep at night.
  • Avoid intake of caffeine, nicotine, alcohol, and medications or drugs that consist of stimulants that boost heart rate.
  • Consumption of illegal drugs, like marijuana, cocaine, etc., can also cause rapid heart rate. Therefore, it is best to avoid these.
  • Do not eat anything at least 4 hours before going to bed to avoid heart palpitations at night while you are about to sleep.
  • It would be a good idea to record the timings and the frequency of heart palpitations.

No matter how minor or severe be the case of experiencing heart palpitations, it is strictly advisable to consult a doctor and seek medical advice without any further delay, especially if the palpitations are accompanied by dizziness and tightness in the chest. Do not delay and seek professional help immediately. Take care.

Tips to Keep Your Heart Healthy

unduhan-10Misconception
It is a serious misconception that being in excellent physical condition makes you less vulnerable to heart diseases. It is true that good levels of physical conditioning are a contributing factor in keeping your heart healthy, but it is not the only one. In short, fitness and health may be two different subjects if we look at it with intricacy. It is not an absolute necessity that a bodybuilder is less prone to developing a heart disease than an average man.

Go Green
When we speak of the heart, we cannot ignore the importance and benefits of plant-based foods. Vegetables are an excellent source of Glutamic acid. It is a class of amino acids which helps to keep blood pressure at lower levels; safe levels, so to say. What’s more? Veggies lack cholesterol, fat and even calories, which otherwise tend to be the common culprits for causing heart diseases. Not to mention, the amount of vitamins and minerals that vegetables provide.

Be Active
Without the aid of daily exercise, maintaining your health is a daunting task. Exercises not only improves heart function, but also helps in lowering blood pressure, and cholesterol levels in the body. A mere 30 minutes stroll daily does good for the heart. It is said that sprinting is more beneficial for the heart, than jogging.

Reduce Oil
Although, you cannot avoid oil completely, you can keep its consumption to a minimum. As oils are a storehouse of calories mostly consisting of fat, they have high chances of leading to the development of plaque in the arteries. This gives rise to some nasty heart problems. However, not all types of oil are unhealthy. Fish oils contain omega-3 fatty acids, which help in preventing cardiovascular diseases and reduce instances of heart attack.
According to a study published in the Journal of the American College of Cardiology, people with cardiovascular disease had 30% less likelihood of heart attacks because of omega-3 fatty acids. Best sources include salmon, mackerel and herring. Flax seed, walnuts, and soybeans are also good sources.

Cut the Smoke
If you think you cannot shun the habit of smoking, then you might as well know that you cannot do anything good for your heart. One of the most severe risks of smoking relates to heart diseases in almost every smoker. Quit smoking, and you have done half the job in keeping your heart healthy!

Lose Weight
If your figure is slim, and belly flat, then you may have less things to worry about heart diseases. I am talking about weight loss. Being overweight puts extra load on the heart, thus increasing the risk of heart conditions. So, consume less sugary foods and more fiber, complex carbohydrates, fruits and vegetables. Maintaining a healthy weight is one of the basic necessities for a healthy heart today.

Add More Fiber
Fiber exists in two major groups; soluble and insoluble. Although both types are beneficial to health, it is the former type that does way better to reduce cholesterol levels in the body. Due to its soluble nature, it binds with the cholesterol in the intestines and keeps it from being absorbed. A healthy person requires a serving of 5 to 10 grams of soluble fiber a day to avail this benefit of low cholesterol. Foods rich in this fiber include apples, peas, prunes, etc.

Beware of Saturated Fats
It is important that you limit the amount of saturated and trans fats you consume. These spike cholesterol levels in the body, thus increasing the risk of coronary disease. So avoid or limit consumption of food such as red meat, dairy products, coconut oil, palm oil. These are rich in saturated fatty acids. To avoid trans fats, eat less fast food, bakery products, snacks, crackers, and margarine. Go for foods rich in healthy fats such as polyunsaturated and monounsaturated fats.

Eat Less Salt
Sodium is good for the body, but in small amounts. High salt intake means high blood pressure, which eventually points out to heart conditions. When sodium starts accumulating in the blood, it attracts water which in turn, increases the blood volume. Now to keep this blood circulating through the blood vessels, the heart has to work harder thus, causing high blood pressure. The recommended amount of sodium in the food per day must be less than 2300 milligrams.

Take the Right Medication
In most cases, heart diseases are also related to the use of drugs. So, it is important that you take medicines as prescribed by the doctor, or get them altered if necessary.

Moderate Alcohol
Drinking alcohol in moderate amounts does not harm the body. In fact, some studies show that moderate consumption provides some benefits for the heart. However, the habit of drinking is analogous to walking on thin ice. It is not difficult for any one to step out of his limit, and become a heavy drinker. So, ensure that either you stick to moderate drinking or you don’t drink at all.

Manage Stress
Stress has also been known to be one of the common culprits of heart problems. Any stressful situation elevates blood pressure and this response takes its toll on the heart. So, keep yourself relaxed by practicing meditation, yoga, and other relaxation techniques.

Palpitations When Lying Down

Heart palpitations when resting is a generally unprecedented protest and might be brought about by a coronary illness. Perused on to know why they happen and how to manage them.

The heart is one of the most unique organs. This is because it works throughout our life without us even realizing that it is contracting approximately seventy-two times a minute. Sometimes, you actually experience this phenomenon. A palpitation is the feeling of the heart beating in the chest, i.e., when one starts feeling the presence of their heart and its functioning. Some people may complain of them after eating or while lying on the bed. Given below are the various causes and ways by which you can deal with palpitations when lying down.

Causes and Treatments

  • One of the most common yet under credited causes for this condition is intake of caffeine just before sleeping. Caffeine is a known stimulant, and it increases the metabolic rate in the body. Hence, it is quite possible that if you have coffee just before sleeping, especially if it is out of habit, then you may end up feeling your heartbeats. A simple way of avoiding this is to avoid taking in caffeine before sleeping.
  • Just like caffeine, you should also avoid smoking or taking in nicotine just before sleeping. Even this acts as a stimulant and may lead to an increase in the heart rate. Same goes for any kind of energy drinks – they are a complete no-no just before bedtime.
  • When a person has congestive heart failure, there is excessive pressure on the heart, and sleeping on the same side only worsens the condition. So, if you are having this specific symptom, along with other symptoms like shortness of breath, fluid retention, and unexplained weight gain, then you better see a doctor immediately, so as to have the condition diagnosed at the earliest.
  • Sometimes, something as simple and subconscious as stress may also cause this condition at night. During the night, the brain tries and processes all the happenings of the day at a subconscious level. So, if you are under a lot of stress, it could translate into this situation. This could be avoided by ensuring that you get a sound sleep without any worries.
  • One of the causes for palpitations to arise when you are in a supine position is a heart disease. When a person is lying down, the heart actually has to work harder so as to pump blood in the body, all the organs being at the same level. Thus, if a person has a burgeoning heart disease, it will only get aggravated at night. So, if you suffer from shortness of breath or chest pain, then try to run a few tests to check if you may be having a heart condition.
  • Some women may complain of this condition during pregnancy. This may be brought on by the hormonal changes in the body and due to the increased demand of blood and nutrients, so as to nourish both the mother and the fetus. This may be merely temporary and symptomatic, however, if it becomes severe, one should visit the doctor immediately, to rule out any possible underlying condition.
  • Other conditions include excess of physical activity just before bedtime, hyperthyroidism, anemia, anxiety disorders, fever, dehydration, etc. This may also occur as a side effect of some medication.

This was all about the various causes and treatments for palpitations when lying down. Some people even claim that this problem could be related to menopause. This condition may or may not resolve on its own. However, if it becomes severe or very frequent, then it is best to visit your health care practitioner so as to get your condition diagnosed and treated at the earliest.

Potassium Reduce Heart Risks

A cardiovascular eating regimen menu is suggested for individuals who experience the ill effects of cardiovascular maladies or are under high danger of creating heart ailments. It is an exceptionally solid eating routine arrangement that spotlights on eating nutritious sustenance.

To stay healthy, the human body requires different minerals that are essential for different functions. For example, sodium is essential for neurotransmission i.e. the transmission of nerve impulses between nerve cells or neurons. Similarly, other minerals such as potassium, calcium, iodine, phosphorous, chlorine, magnesium, sulfur, etc are required by the body in varying amounts. Based on the amount of each mineral necessary for the body, the minerals are classified as major minerals and trace minerals. Potassium is one of the major minerals, which means that our body requires substantial amounts of potassium for various functions. Chief among these functions are regulating muscle movement, maintaining the body’s fluid balance, and regulating the expansion and contraction of the cardiac muscles. Read on for more information on potassium, its sources, and how a diet rich in potassium can help prevent heart ailments.

Sources of Potassium

In case you’re left wondering what to eat to get the desired amounts of potassium from food, then here’s your answer. Just have a look at the list of foods rich in potassium and try to include at least a few of them in your daily diet to ensure that your body gets its required amounts of this essential mineral.

  • Bananas
  • Green leafy vegetables such as spinach
  • Oranges
  • Lentils
  • Tomatoes
  • Strawberries
  • Dry fruits
  • Milk
  • Yogurt
  • Meat
  • Mushrooms
  • Broccoli
  • Watermelon
  • Dates
  • Prunes
  • Carrots

Benefits of Potassium for the Heart

Potassium is one mineral that has been proven to have a positive effect on the functioning of the cardiac muscles in more ways than one. Thus, intake of this mineral can help you have a healthy heart for years to come. Let’s have a look at the ways in which potassium benefits the heart.

Effect of Potassium on Blood Pressure
Studies have shown that people who consume the required amounts of potassium in their diet, are less prone to suffer from high blood pressure. It has been established that regular intake of the mineral can keep a check on both, the systolic as well as the diastolic pressure.

Effect of Potassium on Cholesterol Levels
The role of potassium in reducing cholesterol has been established by the fact that almost all the food items that have been proven to reduce cholesterol levels in the blood, are rich in potassium. Thus, consumption of dietary supplements that contain potassium are recommended for patients with higher than normal blood cholesterol levels. However, it remains uncertain if it is only the potassium in these foods that is responsible for lowering the cholesterol. But one thing is certain and that is the fact that potassium is most abundantly found in fresh fruits and vegetables. If one regularly includes these foods in their diet, then it automatically reduces the calorie intake. Also, the high content of dietary fibers present in fresh fruits and vegetables, helps fight cholesterol.

Effect of Potassium on the Heartbeat
Potassium is also beneficial for people who suffer from irregular heartbeats. Also, people suffering from diseases of the heart such as ventricular tachycardia, atrial fibrillation, arrhythmia and atrial flutter, can benefit from the intake of potassium. This is because potassium is essential for the timely contraction and relaxation of the heart muscles.

In addition to the above beneficiary effects of potassium, this mineral is also essential for preventing heart attacks. People with a history of heart attacks should include potassium rich foods in their diet, and if recommended by the doctor, should start the intake of potassium supplements.

This was all about potassium and the heart rate. In spite of the many health benefits of potassium, it is not recommended for people who are suffering from kidney problems. And if you are wondering what’s the ideal amount of potassium to be consumed per day, then I’ll be happy to tell you that the least amount is 4,700 milligrams, as recommended by the United States Department of Agriculture (USDA). However, you need not worry as having a diet rich in fruits and vegetables on a regular basis, will provide you with more than sufficient amounts of potassium.