Er Dhillon Rajan - Health Information | Health Education | Fit Online Classes | Public Health
Showing posts with label Ayurvedic. Show all posts
Showing posts with label Ayurvedic. Show all posts

Wednesday 14 June 2023

Maintaining good physical fitness is crucial for overall well-being. Engaging in regular exercise and staying active can yield numerous health benefits, both physically and mentally. This article will delve into the advantages of fitness and exercise, provide tips on how to get started, and offer strategies to enhance your progress over time.


Health Benefits of Fitness and Exercise

  1. Enhanced Physical Health: Regular exercise contributes to improved cardiovascular health, increased strength and flexibility, and enhanced bone density. It helps in managing weight, reducing the risk of chronic conditions like heart disease, diabetes, and certain cancers.

  2. Mental Well-being: Exercise is known to stimulate the release of endorphins, the "feel-good" hormones, promoting a positive mood and reducing symptoms of anxiety and depression. It enhances cognitive function, boosts self-confidence, and improves sleep quality.

  3. Disease Prevention: Engaging in physical activity has been linked to a lower risk of various health conditions, including obesity, osteoporosis, stroke, and metabolic syndrome. It also helps in managing existing conditions such as arthritis and chronic pain.

Getting Started with Fitness and Exercise

  1. Consultation with Healthcare Professional: Before embarking on a new fitness regimen, consult with your healthcare provider, especially if you have any underlying health concerns or conditions. They can provide personalized advice and suggest suitable activities.

  2. Set Realistic Goals: Start by setting achievable goals that align with your fitness level and lifestyle. Whether it's completing a certain number of workouts per week, improving endurance, or losing weight, realistic goals will keep you motivated and focused.

  3. Choose Activities You Enjoy: Find physical activities that you genuinely enjoy to make exercise a sustainable habit. Experiment with different options like swimming, cycling, dancing, hiking, or joining group fitness classes until you find what resonates with you.

  4. Start Slowly: It's important to gradually increase the intensity and duration of your workouts to avoid injury. Begin with light or moderate exercises and then progress as your fitness level improves. Listen to your body and allow for rest and recovery days.

Getting Better with Fitness and Exercise

  1. Consistency is Key: To see progress and reap the benefits of exercise, consistency is vital. Aim for regular workouts, ideally incorporating both cardiovascular exercises and strength training, with rest days for recovery.

  2. Variety and Progression: Challenge yourself by incorporating a variety of exercises and gradually increasing the intensity or duration as your fitness improves. This prevents boredom, stimulates different muscle groups, and keeps your body adapting.

  3. Proper Nutrition and Hydration: A balanced diet rich in nutrients and sufficient hydration complement your fitness efforts. Ensure you consume an appropriate mix of carbohydrates, proteins, and healthy fats to fuel your workouts and aid in recovery.

  4. Listen to Your Body: Pay attention to how your body responds to different exercises and adjust accordingly. Don't push yourself beyond your limits and be mindful of any pain or discomfort. If necessary, seek guidance from fitness professionals.


Fitness and exercise offer a multitude of health benefits, ranging from physical well-being to mental resilience. By starting with realistic goals, choosing enjoyable activities, and gradually progressing while listening to your body, you can embark on a lifelong journey of improved fitness. Remember, consistency, variety, and proper nutrition are essential for achieving long-term success. Prioritize your health and embark on a rewarding fitness journey today.

Saturday 6 May 2023

Our bodies require a variety of nutrients to function optimally, including vitamins and minerals. These essential nutrients play crucial roles in various physiological processes, including growth, development, immune function, and energy production. While many of these nutrients are readily available in the foods we eat, certain dietary restrictions, medical conditions, or lifestyle choices can make it difficult to meet our daily vitamin and mineral requirements. In this article, we will provide a comprehensive guide on the importance of vitamins and minerals and how to incorporate them into your diet for optimal health.

Understanding Vitamins and Minerals: Essential Nutrients for Optimal Health

What are Vitamins? Vitamins are organic compounds that our bodies require in small amounts to support optimal health. They serve as cofactors for various enzymatic reactions, meaning they assist in the process of turning food into energy. Vitamins are classified as either water-soluble or fat-soluble. Water-soluble vitamins, such as vitamin C and the B vitamins, are not stored in the body and must be consumed daily. Fat-soluble vitamins, such as vitamin A, D, E, and K, are stored in the body's fat tissues and liver.

The Importance of Vitamins Vitamins play a crucial role in maintaining optimal health, and a deficiency in these essential nutrients can lead to severe health problems. For instance, vitamin D is essential for calcium absorption and bone health, while vitamin C helps support a healthy immune system and is vital for collagen production. Vitamin A, on the other hand, is essential for maintaining healthy vision, skin, and mucous membranes. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help ensure you get adequate vitamins.

What are Minerals? Minerals are inorganic compounds that are essential for various physiological functions, such as building strong bones, transmitting nerve impulses, and maintaining fluid balance. Minerals are divided into two categories: major minerals and trace minerals. Major minerals, such as calcium, phosphorus, and magnesium, are required in larger quantities, while trace minerals, such as zinc, copper, and iron, are required in smaller amounts.

The Importance of Minerals Minerals play a crucial role in maintaining optimal health, and a deficiency in these essential nutrients can lead to severe health problems. For instance, calcium and phosphorus are essential for strong bones and teeth, while iron is critical for carrying oxygen throughout the body. Sodium and potassium are essential for maintaining fluid balance and proper nerve function. Consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help ensure you get adequate minerals.

Consequences of Vitamin and Mineral Deficiencies A deficiency in vitamins and minerals can lead to various health problems. For instance, a lack of vitamin D can lead to weak bones and increased risk of fractures, while a deficiency in iron can lead to anemia, which can cause fatigue, weakness, and shortness of breath. A deficiency in zinc can lead to hair loss, skin lesions, and impaired immune function. It is essential to maintain adequate levels of vitamins and minerals to prevent these deficiencies.

Tips for Incorporating Vitamins and Minerals into Your Diet Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins is an excellent way to ensure you get adequate vitamins and minerals. However, certain dietary restrictions or lifestyle choices may make it challenging to get enough of these essential nutrients. In such cases, dietary supplements may be helpful. Before taking any supplements, it is essential to consult with a healthcare provider to ensure that they are safe and effective for you.

Monday 19 February 2018

Heart of a normal person supply clean blood to our whole body. This process is done with the help of arteries. Low blood pressure is a condition of body, which slow down the flow of blood. After slow down, normal blood pressure reading 120/80 decreases and comes on 90/60 or below, then such condition is called low blood pressure.

Causes of Low Blood pressure (Hypotension)
  1. Depression and stress 
  2. Suddenly watch and listen scared view or news
  3. Lack of Water and blood in body
  4. Vomiting, lose motion, Dengue, heart problems, infection.
  5. Aggressive nature
  6. Unbalanced food habits
  7. Obesity
Sign of low blood pressure
  1. Fatigue, stress and depression
  2. Anorexia Nervosa
  3. Redness in Eyes and blurred vision
  4. Skin look yellowish
  5. Low blood pressure is caused due to excessive blood loss, so the patient feels very difficult to move.
  6. Breathing and heart rate suddenly increase
  7. Nervousness, dizziness and Thirst
  8. Eat less food
Diet for low blood pressure
  • you can drink beetroot juice.
  • People can eat carrots, spinach, fenugreek, ghee and green vegetables.
  • In fruits, apple, pomegranate, guava, apple, banana and grapes can maintain blood pressure.
  • Eat saffron, curd, milk and milk products.
  • More water can helps to maintain blood pressure. So, drink more and more water.
  • They can also eat fish with different types of fruits, vegetables and less fatty meats. Eat some food at a time, instead of eating it at a time. 
  • Avoid eating potatoes, rice and bread.
Low blood pressure
The problem of low blood pressure in cold weather is rise , because in winter, the flow of blood in the veins decreases, due to which the heart, brain and kidney do not get sufficient oxygen. The low blood pressure is less than 80 mm. Ayurvedic treatment for Diabetes

Ayurvedic Treatment for low blood pressure 
  • Ashwagandha is a beneficial herb with their nutritional power. You can take ashwagandha powder for the cure of low blood pressure.
  • Take Amla powder with water for instant relief in low blood pressure.
  • Drink a glass of water with small sips.
      You can mix sugar, salt and lemon in        
  • Take one spoon of pure honey and add small spoon of garlic juice in it. Take this at least 2-3 times daily.
  • Eat date palms and Germinated pulse for low blood pressure. 
  • Amla with honey can also helpful in hypotension.
  • Drink vegetables soup regularly.