Blood Pressure is a silent killer. 30% of Indians between 18-54 have never got BP measured. Some important information for you about Blood pressure. Blood pressure is the amount of force your blood uses to get through your arteries. When your heart pumps, it uses force to push oxygen-rich blood out to your arteries. They bring it to your body’s cells and tissues. If your blood pressure is too high, it can cause health issues. The only way to know your blood pressure is to measure it.

Do you breathe through your mouth sometimes while going through your daily routine?
Do you breathe through your mouth while sleeping? Waking up with a dry mouth is a sign.
Do you snore?
Observe your breathing right now – are you breathing from the chest or abdomen?
Do you sigh regularly?
Do you hear yourself breathing during rest? Answering yes to even one of these questions means that you are over-breathing. These are typical symptoms of what happens when the amount of air we breathe is more than we need. Just as over-eating is bad for the body, so is over-breathing.

Most of the things that matter for your Health are simple. Let me break it down for your ready reference. Longish thread but this is all you need to know for your good health. Physical health
1)Exercise - Aim for 2 aerobic cardio sessions/week at a moderate pace where you can still talk but not easily.
Incorporate 2 resistance training sessions/week to build muscle strength.
Include 1 anaerobic session/week where you'll find it hard to talk. HIIT improves overall fitness and metabolism.
Take the stairs and walk whenever possible instead of elevators
2) Focus on whole foods: protein, veggies, and good fats.
Eat mindfully without distractions like TV or phone at designated places. Practice slow eating.
Plan meals weekly to avoid processed foods.
Prioritise home-cooked meals most of the time.
Avoid supplements unless you know you're deficient in something.
3) Sleep - Aim for 7-8 hrs of consistent sleep. Avoid food/screens 1-2 hrs before bed.
Catch morning sun, limit alcohol/caffeine post-noon. Clear your mind with journaling.
Practice good bedtime hygiene - brush, shower, limit fluids. Avoid alarms, use side lights.
Steer clear of intense workouts/News/Tv shows close to bedtime.
4) Get regular Health checkups done and a physician who knows all your history.

Ever noticed that once you decide to buy a particular car model, you suddenly see it everywhere? Or a song you like is playing at all radio stations. This is called Baader-Meinhof phenomenon or Frequency Illusion. This principle is not limited to cars or songs. It extends to our perceptions and experiences of life. If we continuously focus on problems, they appear to be everywhere, consuming our thoughts and energy.

Stop 'Going to the gym' I see lot of regulars at the gym who spend more time chit chatting and do random workouts. They neither have a goal nor a plan. If you are also one of them get serious about your fitness and take your confidence to the next level .

How to transform your body for life? Most of us start with a bang and when we check ourselves after a year maybe find ourselves same or may be worse.
What needs to be done to transform for ever. Do little things most of the time. Because little things done regularly becomes the big thing. As they say it all begins with the mind. Condition your mind first. Ask Why you want to transform your body.
Is it to look good.
Feel and be healthy.
Get rid of lifestyle diseases.
To set an example for your children.
Reply yourself honestly – Why you are into this.

We all get into phases in life where situation is challenging or it becomes hard to manage people. We get upset, we worry, we fear, we blame and we complain. All these deplete our energy, and our problem appears even bigger when we need to save our energy and focus it on creating solutions. However bad our situation is, its solution is the only thing that really matters. Details of the problem can be thought of later, immediate need is to shift to solutions. Let’s accept the problem. It has already happened so we need to focus on the present moment. Let’s divert our every thought to seek a solution, create a solution and implement it.

The three most important factors that differentiate ‘lucky’ people from ‘unlucky’ people. The role happiness plays should be obvious - the more you pick up on the positive around you, the better you’ll feel - and many studies have proved advantages positivity brings to performance.

15 simple ideas to support your fitness journey which you can incorporate before you jump to calculating macros or establish exercise strategies.
In the pic below from Precision Nutrition, notice all the noise we hear on social media about macros and micro management is at the top and last one to occur in your development.
Notice that the base of the pyramid is what surrounds you: your social environment, your kitchen, your grocery habits, your day-to-day routine. Changing your thinking eventually is essential. But in the meantime, it is much easier to change your environment than it is to change your mind. Few things you can start with:

I had years of struggle managing my anger. I have broken up many glass doors, TV and even hurt my hand badly in those moments. Then my wife suggested we go to a counsellor. So we went for twelve sessions. That helped me calm down and understand my problem areas. Here are some of the things that can help: Move daily: Go outdoors. Exercise at least for 20 minutes everyday. Like caged animals, humans do not fair well when we are sedentary for too long. Get out of your comfort zone.

We all invest in suffering. People spend so much time talking about suffering. We see so much of this on social media. Most of the people there don't even bother about it. In fact some of them might be happy to know you're suffering. Here are some tools to design your own life 1. Portray an image of competence. Our posture and body language influence how we feel and how others around us feel about us. Carry yourself like the expert you are, or at the very least the expert you want to be. You will start noticing a change, and people around you will too

SImple things you can do for your health. In whatever area you think it needs improvement. Don't overthink, just start. A simple to do list to your deep health journey. Physical
1) Walk at least 5000-7000 steps
2) Start with simple exercises - squats, jumping jacks, high knees, pushups, rope jump, plank, wall sit
3) Your body weight is good enough but if you can add weight training, nothing like it
4) Intentionally move more

If you get into a situation, don't react. Wait for five minutes. Say your spouse/parent said something which you don't like and immediately try to respond. Our brain works on auto pilot and it's not always right. Want to take a test? twitter.com/i/web/status/1… Imagine you step into a shop to buy a cricket bat and a ball. As soon as you pick them up, you hear the salesman:'Rs. 1100 for both. The bat costs 1000 more than the ball.'
How much does the ball cost? If you guess that right in the next 5 seconds, pat yourself.

Diabetes name was given by a Greek physician meaning ‘melting of flesh and limbs into urine.’ In early 1700s this was disease of elite - rich and wealthy who could afford the luxury food called as Sugar. In early 20th century it started to become disease of the masses. Though diabetes ranks as no7 or 8 cause of death but actual numbers maybe much higher. Patients with diabetes have much greater risk of cardiovascular, cancer or Alzheimer’s diseases.

Some golden behaviours with a massive return on life twitter.com/i/web/status/1… 1. Catch the early morning sunlight. Catching the early morning sun light,even just for 15 minutes, when the sun is low in the horizon, is the best thing you can do for your brain health, circadian rhythm, sleep, hormones, mood and many more things.

The surprising way to get your kids to (happily) eat healthier. No one likes to be told what to do.
This is a fundamental fact of human psychology, and it’s true of almost everyone, including kids.
We have at our home age 2 and 92 - humans respond in pretty similar ways when they’re ordered around.

6 natural ways to lower blood pressure. Taking medication to lower high blood pressure is a proven way to reduce your risk for heart disease. But adopting lifestyle changes may let you maintain healthy readings and perhaps even avoid drug therapy.

The difference between stress and anxiety Everyone experiences stress.
Most people will also experience anxiety. At least to some degree, at some point.
Anxiety often involves physical symptoms—tension, increased heart rate, sweating.
But the hallmark aspect of anxiety is a persistent feeling of apprehension.

🌞Did you know that gratitude is a superpower for our well-being? Lower blood pressure, less stress, better sleep, and improved mental health are just a few of the benefits! Let's unlock the power of gratitude in our lives! #Gratitude #Positivity 📝 Research shows that a simple gratitude practice can make us more optimistic and happier! Just a few sentences of gratitude each day can bring positive changes. Let's cultivate gratitude with a simple toolkit. #Gratefulness #Toolkit #Optimism

Invisible Stress - they might be sucking the life out of you Invisible stress quietly does its dirty work beneath your level of awareness. When enough of these silent stressors add up, you get the same health issues as a visible stressor brings. Some of these could be

I have one monthly newsletter for my paid subscribers. The first one was on Inflammation. Next is on Blood pressure. This is all about how you can manage these things scientifically and what is latest in testing and medical science about these In 15th May issue I cover everything about sleep and insomnia
How the different stages of sleep help your body?
Proven ways to fight insomnia
The type of sleep that helps restore alertness
The best treatments for snoring and sleep apnea
And much more