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High blood pressure, also called hypertension, is a common disorder in which the heart has to work harder than necessary to pump blood due to increased pressure and stiffness in the arteries. This illness, which affects hundreds of millions of individuals globally — one in every four adults — frequently manifests itself without symptoms, leaving many people with high blood pressure undetected. Hypertension has been dubbed "the silent killer" for this reason. High blood pressure has been linked to an increased risk of heart attack, stroke, heart failure, and renal disease, particularly when left untreated.



Blood pressure is a two-digit number that is generally expressed in millimeters of mercury (mmHg). Systolic blood pressure is the first number, and diastolic blood pressure is the second. The systolic/diastolic blood pressure is 120/80.

The pressure your heart produces on your arteries when it pumps is known as systolic blood pressure.

Diastolic blood pressure: the pressure in the arteries during rest.

Individuals with high blood pressure should be monitored by their personal physician.

Blood Pressure Interpretation:
  • Normal blood pressure: <120 / 80
  • Elevated Blood Pressure: >120-129/ 80-89
  • Hypertension (Stage 1): 130-139/ 80-99
  • Hypertension (Stage 2): Over 140/90

*Children's values are different.


What Are the Causes of Hypertension?

Hypertension can be caused by a variety of factors, including a lack of physical exercise, an unhealthy diet, being overweight or obese, insulin resistance, prediabetes, diabetes, kidney disease, certain drugs, and heredity. However, it may arise as a result of aging in the absence of any other identifiable reason.

Can Hypertension Be Managed?

If your blood pressure is elevated or stage one, lifestyle changes may be sufficient to help normalize it — there are times when people with newly diagnosed hypertension can be treated solely through diet and exercise changes. This is typically reserved for those who have few risk factors and are committed to making urgent lifestyle changes, including home blood pressure monitoring with a digital blood pressure monitor.

Vegetable, nut, and fresh fruit-rich diets can be advantageous since they contain potassium, magnesium, and calcium, all of which assist maintain the circulatory system's balance and health.

Conventional Blood Pressure Treatment

Physicians and patients have been able to treat high blood pressure and, as a result, lessen the risks associated with it. Over the last several decades, medications to treat high blood pressure have been the predominant method of lowering higher levels.

The following is a list of commonly used blood pressure drugs, along with their class designation. While there is little doubt about their usefulness, many are concerned about their adverse effects. However, in the majority of cases, the advantages outweigh the risks. Often, an individual will take two or more drugs from different groups to regulate their blood pressure.


Medications for High Blood Pressure That Are Frequently Used

  • Alpha-blockers (Clonidine)
  • Angiotensin Receptor Blockers (Olmesartan, Losartan, Irbesartan)
  • Vasodilators (Hydralazine)
  • Beta-Blockers (Atenolol, Metoprolol, Carvedilol, Sotalol)
  • Calcium Channel Blockers (Amlodipine, Diltiazem, Nifedipine)
  • Diuretics (Hydrochlorothiazide, Triamterene, Chlorthalidone, Spironolactone) or “water pills”
  • Ace Inhibitors (Lisinopril, Benazepril, Enalapril, Ramipril, Fosinopril)
Natural Blood Pressure Therapies

  • Stress reduction and routine exercise
  • Meditation and relaxation techniques, including prayer
  • Supplements
  • Diet rich in vegetables and fruits
  • Weight loss

Supplements That Can Assist in Blood Pressure Reduction

L-Arginine

L-arginine is an amino acid, which is a protein building block. It is found predominantly in red meats, seafood, poultry, and dairy products and is classified as a semi-essential or conditionally essential amino acid. L-arginine is a precursor to NO, or nitric oxide, a powerful blood vessel vasodilator. According to studies, it may help lower blood pressure.

Benefits were demonstrated in a 2011 study published in the American Heart Journal. Eleven randomized, double-blind, placebo-controlled trials were evaluated by the researchers. These studies examined 387 patients with hypertension in total. The daily dose of L-arginine was between 4 and 24 grams. Systolic blood pressure was decreased by 5.4 millimeters per hour, while diastolic blood pressure was decreased by 2.7 millimeters per hour.

Additionally, a 2017 study found that users of a L-arginine-containing supplement had lower blood pressure than those who took a placebo pill. According to a 2018 study, supplementing with L-Arginine and B vitamins can significantly lower overall blood pressure in people with hypertension.

Dosage range: 1,000 mg to 6,000 mg per day.

Fatty Acids Omega-3

Omega-3 fatty acids, alternatively referred to as polyunsaturated fatty acids or PUFAs, are critical for overall human health. They are thought to have a variety of beneficial effects on the heart, brain, gut, and joints. Omega-3 fatty acids may also aid in blood pressure reduction. These critical nutrients are found in a variety of foods, including krill oil, fish (mackerel, cod, and salmon are particularly high in these nutrients), walnuts, chia seeds, flax seeds, hemp seeds, avocado, and natto.

A 2009 randomized controlled trial published in the Journal of Hypertension found that taking omega-3 fatty acids at a dose of 4 grams (4,000 mg) per day could help lower blood pressure. According to a 2014 study published in the American Journal of Hypertension, DHA/EPA decreased systolic blood pressure and, when taken in excess of 2 grams (2,000 mg) per day, also decreased diastolic blood pressure (the bottom number). This 2014 study evaluated a total of 70 randomized controlled trials.

Finally, a 2016 study published in the Journal of Nutrition demonstrated that consuming fish oil at a dose of as little as 700 mg per day can significantly help lower blood pressure. Omega-3 fatty acids, according to a 2017 study, resulted in significant improvements in both vascular function and blood pressure reduction.

Dosage range: 1,000 to 4000 mg per day.

Turmeric is a brightly colored spice that is related to ginger and has been used as a food seasoning by a variety of cultures for thousands of years. The spice is frequently associated with Asian curries. Turmeric, on the other hand, was one of the numerous ingredients found in ancient medical remedies.



Turmeric contains a compound known as curcumin, which has anti-inflammatory properties. Additionally, the spice contains over 24 compounds with anti-inflammatory properties. Certain compounds are COX-2 inhibitors. COX-2 is the enzyme that causes inflammation, pain, and swelling. Additionally to lowering blood sugar levels, the spice has been shown to lower LDL or bad cholesterol.
Greek yoghurt is distinguished from other types of yoghurt by the straining process used to remove the whey. Whey is a liquid made up of lactose, a naturally occurring sugar found in milk. While Greek yoghurt is a popular dairy product, is it nutritionally sound?

Fermenting milk with live cultures of beneficial bacteria in the process of making yoghurt.

Greek yoghurt that has been strained contains less sugar than regular yoghurt. Eliminating the whey results in a creamier, thicker yoghurt with a tart flavour.



Certain manufacturers thicken regular yoghurt and market it as "Greek-style" yoghurt, which may lack the health benefits associated with Greek yoghurt.

Additionally, low- or no-fat Greek yoghurt may lack some of the health benefits associated with traditional Greek yoghurt.

Discover eight possible health benefits of Greek yoghurt in this article, as well as how to incorporate it into a balanced diet.

Increasing metabolism

According to research from a reputable source, eating a high-protein diet may help a person burn more calories per day. Every meal should contain some protein.

Despite its protein content, eating Greek yoghurt on its own is unlikely to result in increased calorie burn.

However, eating Greek yoghurt as part of a well-balanced diet rich in protein, fibre, and healthy fats can help you lose weight and speed up your metabolism.


Appetite and hunger suppression

Because Greek yoghurt is high in protein, it may help people feel fuller for longer periods. According to research from a reputable source, people may eat less throughout the day following a high-protein meal.

In a follow-up study, according to Trusted Source, increasing dietary protein consumption resulted in people consuming fewer calories overall, which resulted in greater weight loss.

Bone health improvement

Consuming Greek yoghurt, which is high in calcium and protein, may help maintain bone health.

Calcium helps maintain bone health and may help prevent osteoporosis, a degenerative bone disease. Consuming an adequate amount of protein is also vital for bone health.

Muscle mass development

Protein-dense foods, such as Greek yoghurt, may aid in muscle mass development. According to research from a reputable source, a high-protein diet may help increase muscle mass in individuals who engage in resistance training.

Improved gut health

Probiotics are found in Greek yoghurt. These are beneficial bacteria that may assist in restoring a healthy bacterial balance within the gut.

However, recent research casts doubt on these benefits. Not everyone may respond the same way to probiotics.

A study published in 2018 according to Trusted Source, some people's guts are resistant to probiotic benefits, while others are more receptive.


Turmeric is an antibacterial spice that can be used on the skin to cleanse and nourish it. It contains a compound known as curcumin, which has antioxidant and antimicrobial properties. Turmeric, for example, aids in wound healing just like Manuka honey by reducing inflammation and oxidation. Improved healing can help minimize scarring.

Turmeric's anti-inflammatory properties make it an effective treatment for psoriasis, and the National Psoriasis Foundation recommends supplementing with turmeric or incorporating it into one's diet. A study conducted in India discovered that when turmeric was combined with a plant called neem, a paste was formed that could be used to treat skin rashes. Turmeric has been shown in some studies to be an effective treatment for other skin conditions such as eczema or alopeciaBenefits of using Turmeric on your skin 


Honey has been adored since ancient Egypt for its delectable flavor and medicinal properties. Numerous studies have demonstrated that honey can accelerate wound healing and inhibit the growth of harmful bacteria. Additionally, it can be an excellent natural sweetener for those avoiding processed sugar. Manuka honey is gaining popularity due to the fact that it contains all of the wonderful benefits of regular honey while also containing some unique benefits.

What is Manuka Honey, and how does it differ from other honeys?

Manuka honey is made from the flowers of the manuka tree, as the name implies. This tree is native to Australia and New Zealand, where it is referred to as a tea tree. Due to the numerous beneficial chemicals contained in the trees, essential oil from this tree has long been used as a disinfectant and health aid. Manuka honey is created when a European honey bee collects nectar and pollen from the small white flowers on the manuka tree. To be classified as Manuka honey, the honey must contain at least 70% pollen from manuka flowers.

Manuka honey contains a number of unique compounds not found in other varieties of honey. Methylglyoxal is a naturally occurring compound in Manuka honey. This compound is synthesized in unusually high concentrations from dihydroxyacetone found in manuka flowers. Additionally, because manuka honey contains numerous flavoring compounds derived from manuka flowers, it has an earthy, herbaceous flavor and aroma. Manuka honey contains unique proteins and colloids that contribute to its distinctive texture and healing properties.

To differentiate Manuka honey from other varieties of honey, experts look at its thickness, color, and flavor. True Manuka honey should be extremely viscous and thick. Certain varieties of Manuka honey may be so thick that they have a texture more likened to jam than syrup. Manuka honey is also dark brown in color. This distinct color is frequently used to identify Manuka honey. Researchers can identify manuka honey by examining the pollen in the honey, but manuka and kanuka pollen appear to be extremely similar. Kanuka honey, on the other hand, is a light, clear yellow, whereas manuka honey is a dark, rich brown.

What is cinnamon?

Cinnamon is a popular household spice that has been used for millennia throughout the world. This spice, which was once traded as currency, has a pleasant flavor and a toasty aroma that makes it popular in cookery, particularly in baking and curries.

The spice is obtained by extracting the inner bark of a tiny evergreen tree. The bark is peeled and then dried in the sun, where it curls into cinnamon sticks. Additionally, cinnamon is available in powdered form.

Cinnamon is extracted from the Cinnamomum verum (or Cinnamomum zeylanicum) tree's bark. This bark includes a number of unique compounds that contribute to its numerous health benefits, including cinnamaldehyde, cinnamic acid, and cinnamate.

Types of cinnamon

Ceylon cinnamon, which comes from the Cinnamomum Zeylanicum plant in Sri Lanka, is the most common variety.

The other predominant variety is Cassia cinnamon, which has a stronger flavor and is slightly more affordable.

To maximize cinnamon's medicinal value and health benefits, regardless of its type, the critical factor is its freshness.

While some prefer the delicate sweetness of Ceylon cinnamon in desserts and the stronger flavor of Cassia cinnamon in savory dishes, the majority of commercial cinnamon is a blend of the two.

Cinnamon: How to store and use it

Cinnamon should be stored in an airtight container in a cool, dry location. Whole cinnamon lasts about a year, but ground cinnamon begins to lose flavor after a few months. It's worth checking the use-by dates on cinnamon in your cupboards, as the fresher it is, the better.



A lot of people have gotten so addicted to social media and it has become their source of joy and hold. Two days ago Facebook, WhatsApp, Instagram and Messenger was down and a lot of people felt empty. I remember visiting Instagram just after it was restored and scrolling through peoples profile and seeing how bad they felt away from social media.

I really want to say what you must have heard before, there is life away from social media. There is a world of your own, a realistic world that has been so void for a long time. Training yourself to be able to exist and cohabit without the media is a very big discipline we as humans needs to cultivate and learn.

If you are a business owner and your only source of traffic is Instagram, I need not to remind you that Instagram is a media web page and app owned by a company and you need not to totally depend on social media for sales. Opening a website for your business is the right thing to do.

With all this being said, are you still wondering and feeling down about the recent announcement made by the founder of Facebook, Mark Zuckerberg, stating that Facebook, WhatsApp, Instagram and Messenger will be shutdown again for 168hrs which is 7 days. In his statement he also apologized and also added that the upgrade will start on Wednesday October 6th 2021-1300hrs.

Are you wondering what your days will feel like without visiting these social networks? well here is what you have to do especially students who are yet to discover themselves in the craft world.

Everyone needs to take care of their body, mind, and spirit, but tаlking to the on-the-go mover and shaker, you especiаlly need to do so. You interact with a large number of people, you have an impact, and your ability to continue doing what you're doing is influenced by your level of self-care. Freelancing, small businesses, and home businesses can be exhausting.

So, how do you go about doing it?


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Big emotions can be frightening. Anxiety, sadness, anger, and a variety of other strong emotions can quickly activate the fight-or-flight response in the body. That is true for adults, but it is especially true for children who are still discovering their emotions and learning to manage them. Now that school has resumed, there may be spillovers of strong emotions at school and home. While each situation, family, and child is unique, the following are a few evidence-based tips for parents to assist children and adolescents in navigating significant emotions.



Discuss your emotions.

To begin, it's beneficial to remember that emotions are natural. We all experience them, from pleasant to stressful. Children benefit from parents discussing emotions because it helps normalize feelings and teaches them that it is acceptable to discuss them with you. Additionally, regular conversations aid in the development of children's emotional competence and self-regulation abilities. This can be as simple as labelling your own emotions as they arise, associating emotional labels with specific physical cues, and discussing potential coping strategies. For instance, you could inform your child, "When I'm worried, I notice that my muscles and voice tremble. I've discovered that practising paced breathing and engaging in a grounding activity helps me feel better. Are you interested in practising with me?"

Try grounding.

Children and parents can experiment with a variety of coping strategies to assist in managing difficult emotions. Paced breathing and progressive muscle relaxation are two techniques that can be beneficial for calming the fight-or-flight response that may occur in response to strong emotions.

At times, emotions are irrational and extremely difficult to manage. Grounding is an effective tool for assisting children in remaining focused on the present moment and creating some distance from distressing thoughts during these times. Physical grounding strategies entail focusing on one's senses or surroundings, such as on the sensation of their breath during a breathing exercise or the soles of their feet while walking. Another popular option is "5-4-3-2-1," in which you list five visible objects, four tactile objects, three audible objects, two odour objects, and one taste object. Alternatively, you could assign a colour to each digit.

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