Oats

Several studies demonstrate that adding oats to your diet significantly reduces both systolic as well as diastolic pressure. Oats contain soluble and insoluble fibre and are a rich source of selenium. Often, hypertensive people are also diabetic; having a bowl of oats with skimmed milk every day helps monitor blood sugar levels too.

Spinach

Spinach is high in magnesium and according to research, magnesium has a considerable effect on lowering blood pressure. It acts by relaxing blood vessels, so the heart has to work less. This, in turn, reduces pressure on the walls of the vessels. Magnesium also helps cure calf muscle pain, which is a common complaint with those suffering from hypertension.

Almonds

This king of nuts is heart-friendly. Almonds contain mono unsaturated fats [the good cholesterol] and hence, do not harm your heart. They have cholesterol-lowering properties and also reduce the amount of bad cholesterol [LDL]. In addition, these nuts contain high amounts of protein, fibre, calcium, magnesium and vitamin E. You could eat them plain or roasted; they also help in weight loss.

Soy

Soy contains high levels of good-quality protein and B vitamins. It also has considerable amount of trace elements. It can be taken as soybeans, soy milk or tofu. It also plays a major role in preventing cardiovascular disease.

Green tea

As the Chinese say: It’s better to be deprived of food for three days, than to be deprived of tea for one. Especially, if the tea is green. What makes this tea better than the others is that it undergoes less oxidation during manufacturing. Green tea is useful in reducing the chances of blood vessel blockage due to cholesterol. It also has generous doses of anti-oxidants that arrest ageing.

Fish

Fish is a rich source of omega-3 fatty acids. This is a form of fat that prevents your blood from clotting easily. Choose oily fish such as tuna, sardines, mackerel and salmon, as they have higher nutritional value. It’s best to eat fish in grilled or steamed form.

Coconut water

This refreshing drink specially prepared and packaged by nature for you is an elixir of life. Coconut water has zero cholesterol and minimum fats. It is also rich in minerals that lower blood pressure—potassium and magnesium. Remember, though, that foods rich in potassium aren’t good for you if you suffer from kidney troubles; consult your physician before having them.

Dark chocolate

Dark chocolate contain flavonols that dilate blood vessels, which reduces blood pressure. According to a recent study by the University of Adelaide, Australia, eating dark chocolate reduces blood pressure by 5mm. Dark chocolate also contains anti-oxidants and promotes heart health. But be careful not to over indulge; having about 2 – 3 pieces a day is fine.

Oranges

They are packed with potassium and vitamin C. Excess salt or sodium worsens hypertension. Sodium causes water retention and bloating; potassium helps counter this effect. For maintaining normal body functions, it is important that your potassium consumption should exceed your consumption of sodium. To derive maximum benefit from oranges, eat the fruit whole.

Low-fat milk

Milk contains an essential protein called casein, which has proved its efficacy in protecting the heart. It is also rich in potassium, calcium and vitamins. As per DASH [Dietary Approaches to Stop Hypertension] recommendations, having three glasses of low-fat milk every day is highly beneficial.

Make it a point to include these foods in your diet. Also remember to avoid having a high sodium diet, and watch your weight. Then, hypertension won’t give you tension.

Last updated on 21^st September 2019

The post 10 foods that help improve blood pressure appeared first on Complete Wellbeing.

The best ones are plump, fragrant and have a very slight dent when touched. Avoid those that are hard, mushy, or show signs of mould.

However, dried figs are more popular and commonly used than the fresh ones.

The many health benefits of figs

Figs are healthy. Here’s why eating them is good.

Relieves constipation and helps heal piles

They have a mild laxative effect because of their high fibre content [the fibre content in figs is higher than in any other fruit or vegetable]. Eat two dried figs soaked in water overnight every morning and before going to bed with a glass of warm water to stay away from problems like haemorrhoids (piles) and constipation.

Helps control blood pressure

The potassium in fig helps control blood pressure. Also being high in magnesium, the potassium-magnesium combination combats acidity and gas formation to a great extent. Soaking a fig overnight in water and having it early in the morning with 4 – 5 basil leaves is of great help here.

Improves heart health

Dried fig is rich in phenol, omega-3 and omega-6 fatty acids. These fatty acids reduce the risk of coronary heart disease. The high soluble-fibre content helps reduce cholesterol levels in the blood by over 20 per cent, thus preventing plaque buildup in the arteries.

Promote weight loss

They have zero cholesterol or saturated fats, which, along with their fibre content promotes weight loss.

Elevates mood

They are abundant in vitamin B6, which enhances production of serotonin [mood-boosting hormone] and prevents water retention.

Eases symptoms of menopause

Menopausal women with major mood swings can benefit from eating figs. Women on birth control pills too can have figs to replenish their vitamin B6 levels, which gets depleted by the pill.

Increases bone density

Being rich in calcium, figs help in increasing bone density.

Helps sleep better

Get rid of insomnia by eating them regularly—figs are rich in tryptophan, a vitamin that induces good sleep.

Soothes respiratory ailments

Soothe your respiratory ailments with this simple remedy. Boil 4 – 5 fresh figs in about half litre water. Bring the water to a boil and then strain the mixture. Once cooled, drink the mixture and get instant relief from a sore throat.

Boosts skin health

Get soft, glowing and blemish-free skin by including them in your daily diet. A natural way to treat boils is by applying the inner red part of a fresh fig over it and sealing it. Keep it on for 10 – 15 minutes and then wash it away with warm water.

Figs in your food

Here are some ways to incorporate figs into your diet and reap its benefits:

• Dried figs added to milkshakes or smoothies lend extra flavour, while making the drinks high in energy—an ideal way to start your day.
• They can be added to baked goodies like muffins, cakes, cookies, muesli and energy bars.
• They double up as natural sweeteners in oatmeal, ragi or any other wholegrain breakfast porridges.
• Dried figs can also be added to fruit salads or custard. You can finely chop the figs and add them to your favourite salad with cinnamon before serving.

The post The many health benefits of figs appeared first on Complete Wellbeing.

Thai yoga therapy is a healing art, prominently known as The traditional Thai Yoga Massage, that roots back to the days of Gautama Buddha—about 2,500 years ago. Jivaka Kumar Bhaccha [who was the physician to Buddha] was the founder of this therapeutic massage.

How does it work?

In India and Thailand, it is believed that there are 72,000 energy lines in our body and 10 out of these have been selected to be used during Thai massage. Thai Yoga Massage endeavours to channelise the flow of energies in the body, where the practitioner works along the recipient energy lines and pressure points.

Touch is a necessary part of our lives and is a key element in both our physical and mental health. In today’s fast paced life, we often tend to lose touch with our mind and body. Thai yoga therapy is graced by divine life force. The therapy not only provides relaxation and feel good factor, but also creates a great possibility in people to experience wellbeing and meditative state of body and mind. These therapy sessions are continuous ongoing learning process for the giver and a receiver—it is a exchange of energies. These sessions have great potential of bringing the mind in an absolute present moment, which can truly give glimpses of bliss.

What does it do?

Traditional Thai massage does not primarily work with the physical body, but with the energy body where energy points are pressed or general pressure is used.

It is a combination of acupressure, asanas, stretching, palming, thumbing and gentle twisting. This helps in ushering back the balance in the body, deepens the connection between mind, body and spirit, in the giver and receiver.

In Thai Yoga Massage, no oils or creams are used and both the practitioner and the recipient are dressed in comfortable clothing. It is performed on a mat on the floor and begins with the therapists chanting few holy shloka’s for creating a spiritual experience. This helps the masseur to fully centre himself on the work, and the healing he is about to perform. Working in a meditative mood develops an intuition for the energy flow in the body and for the prana lines.

Thai massage usually begins with work on the feet as they are the lowest part of the body [gravity wise] and ends with the face and head. By working thereon feet first, a person’s energy can be moved upward thus helping the circulation of energy. This is important as due to gravity our energy only flows downwards. Massage or inverted postures such as performed in yoga can therefore help to remedy this.

The feet are one of the four reflex areas in the body. The other three reflex areas are the hands, ears and the irises of the eyes. Reflex areas contain points that correspond with other body parts. When these points are stimulated, there is an effect on the corresponding body part.

What are the benefits?

Some therapeutic effects of Thai yoga massage are:

• Enhances your practice of yoga, pilates, and other physical modalities
• Balances the body’s energy pathways
• Increases resistance to injury
• Relieves pain due to arthritis, stress, and overworked muscles
• Improves range of motion
• Releases lactic acid and other toxins from areas of accumulation
• Tones internal organs
• Increases energy and peaceful alertness
• Enriches emotional calming and deep relaxation
• Deepens the connection between the mind and body.

This massage helps relax patients with blood pressure and even asthma. It’s a great way to relieve yourself from stress and even pregnant women with swelling on their body can benefit from it. Apart from feeling physically elated by releasing stress and tension, the recipients experience an inner peace and joy and a feeling of being elevated away from the anxieties that possibly encompass them.

How long does it take?

Thai Massage is based on the holistic point of view that any problem is not simply an illness of a particular part, but rather a disorder of the whole being. All the parts of the body are believed to have an organic relationship, which exists within an even greater whole—nature. Because of this holistic approach, treatments are usually about two hours long so that the entire body can be addressed. There are no known side-effects of same, unless the masseur does not follow the principal guidelines and right techniques.

The post Healing Benefits of Thai Yoga Massage appeared first on Complete Wellbeing.

Did you know that the banana plant is not a tree? It is actually the world’s largest herb!

There are over 300 species of bananas; however, only 20 are commercially cultivated. Also, there are two main varieties of the fruit: the sweet banana [the fruit] and the plantain [the cooking banana].

Health benefits

1. Constipation

Bananas are rich in fibre. Including ripe bananas in the diet can help restore normal bowel action, and also overcome the problem of constipation without resorting to the use of laxatives. Avoid unripe bananas though as they are known to cause constipation.

2. Depression

Bananas contain tryptophan, a type of protein that the body converts into serotonin, the feel-good hormone. This is known to aid you to relax, improve your mood and make you feel happy.

3. Heartburn

Bananas have a natural antacid effect in the body. If you suffer from heartburn, try eating a banana for soothing relief.

4. Morning Sickness

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

5. Mosquito bites

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly useful for reducing the swelling and irritation.

6. Hangover

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey (see recipe below). Banana calms the stomach and, with the help of honey, builds up depleted blood sugar levels. Milk soothes and re-hydrates your system.

7. Post-menstrual-syndrome [PMS]

Vitamin B6 in banana regulates your moody blues—a common symptom of PMS.

8. Warts

Some naturopaths believe that a banana peel can eradicate a wart. Take a piece of banana skin and place it on the wart, with the yellow side out. Hold the skin in place with a plaster or surgical tape.

9. Hypertension

Some doctors in India reckon that eating two bananas a day can reduce blood pressure by 10 per cent—in just a week’s time.

Banana Recipes

Breakfast Banana Shake

Ingredients

• 300 ml skimmed milk
• 1 tablespoon honey
• 2 ice cubes
• 1 medium-sized banana-slice

Directions

Blend all the above ingredients at high speed. Pour into a tall glass and sprinkle some cinnamon or chocolate powder on the top.

This serves as an excellent breakfast, ready in minutes. It also gives you all the necessary nutrients to start your day. Your kids will love it, too. Also, “victims” of Saturday Night Fever claim this to be a great cure for their hangover.

Banana Loaf Recipe

Preparation time: 15 minutes

Ingredients

• 1 1/2 cups unbleached flour [you can also substitute with wheat flour to make it a healthy food — but, for this, you need to add 2 beaten eggs to the wet ingredients]
• 1 1/2 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 2 very ripe bananas
• 1 tablespoon cooking oil
• 1/2 teaspoon vanilla extract
• 1/2 cup sugar
• 1/4 cup brown sugar
• 2 tablespoon water
• 1 tablespoon cooking oil
• 2 teaspoon baking powder.

Directions

1. Preheat oven to 325 degrees.
2. Mix flour, baking powder, baking soda, cinnamon, and a pinch of salt, in a large bowl.
3. Mash bananas, and add one tablespoon oil, white sugar, brown sugar, and vanilla, in a small bowl. Add beaten eggs to this if you are using wheat flour. You can add your choice of nuts to this mixture too. Walnuts and banana, for instance, make a great combination.
4. In a separate bowl, mix two tablespoon water, one tablespoon oil, and two teaspoons of baking powder. It gets fizzy and this is the secret to the moist soft loaf. Add mixture to the wet mixture in a small bowl and mix well. Now add the wet mixture to the dry mixture and stir until well blended.
5. Pour the batter into a greased loaf pan. Bake at 325 degrees for 50-55 minutes, or until the top is golden brown and a wooden toothpick stuck in the centre comes out clean. Let the bread cool for about 10 minutes.

Serve as a tea snack or a healthy dessert. Also, warm bread can be served with a scoop of vanilla ice-cream.

Another advantage: the next time your bananas get over-ripe, you know what to do!

Last updated on 2^nd July 2020

The post 9 health benefits of bananas + 2 nutritious banana recipes appeared first on Complete Wellbeing.