How I did it

        

When I first time went to a cruise ship to work , I was so excited to be there. but after 3 months or so I had an anxiety attack for the first time. I didn't even know that time what the hell is happening to me while I was on duty. Then I went to on-board clinic and was shocked to know that I had a high blood pressure and anxiety, doctor suggested me to take medicine but I asked cant it be cured without medicine. He has only one answer to it that was eat healthy live well and to add more followed by simple cardiac and warm up exercises are enough to avoid any blood pressure problem. While leaving the clinic I just checked my weight and it was 91 kg and before 3 months I was just 72 kg. I promised to drop down to 70 again. Ultimately after exactly 45 days I was 71 kg with no sign of high blood pressure or anxiety. But still I follow  healthy habits to maintain that health. Now we always worry about finding time for workout, but is someone is really intended to do it, I would suggest to do workout for at least 2-4 months with a strict diet ( this is only for those who are lazy but want to stay healthy) .



Now lets come on the tasks one need to accomplish to get such an health.



First thing first, while doing any physical activity, it is very important to have a control on breathing. One must breath in from nose only and exhale from mouth only. If we breath only form nose this will improve the lungs efficiency of absorbing maximum oxygen from every breath-in. Here I forcing to exhale from mouth has very good reason. That is when we breath in we take oxygen, after our body utilizes oxygen , CO2 starts building up inside body and exhaling from mouth will ensure that maximum CO2 is thrown out of body thus providing more space for next breath in. 

Some example of such breathing technique are like swimmers, because that is one of the most vigorous physical activity that needs good lungs and breathing techniques. 

What I did to get healthy is start my day by drinking at least 500 ml of water every day before going to restroom. According to the Japanese tradition, the practice of drinking water on an empty stomach should be done regularly and different time frames are predicted to treat, improve or control different conditions:

1. High blood pressure – 30 days (This thing is my experience)
2. Diabetes – 30 days
3. Gastritis – 10 days
4. Constipation – 10 days (This thing is my experience and also followed by my cabin mate in ship as people working in ship dint get enough to eat and drink water, this being the most common health issues in my job)
5. Tuberculosis – 90 days
6. People who suffer from arthritis should do the therapy for only three days in their first week, and then progress to a daily treatment.
**************************It is suggested that if you initially struggle to drink such a large amount of fluids first thing in the morning, start with a smaller amount and then gradually increase to 4 glasses.
WARNING  DO NOT EXCEED THE QUANTITY OF WATER MORE THEN 1 LITRE AS OUR KIDNEY CAN ONLY PROCESS 800 ML - 1000 ML OF WATER IN AN HOUR. EXCEEDING THIS QUANTITY REGULARLY MAY LEAD TO  HYPONATREMIA. 
Now once you did with this water drinking therapy, ensure you do not eat anything for at least 45 minutes. 

 After you finish your morning cores, have a breakfast. Now breakfast is one of the most important meal of the day just because it initiates a kick start to metabolism. Higher the metabolism higher the energy thus ensuring maximum breakdown of food and fat in your body. I personally prefer following food items in breakfast: 

• Cantaloupe/papaya/kharbooja- 250 gm or whole if you can, very good for cleaning your stomach.
• Grapefruit- eat one before any meal as this specifically known for burning fat and its better to have before meal so that it can absorb the fat of that meal. 
• Pear- one can eat pear to kill hunger thus ensure less food to be consumed without any side effects will keep your tummy hunger free for hours.
• Milk- 250 ml skimmed or fat free
• Fresh fruit juices as much as you can.
• Poha is also very good Indian breakfast with no fat and high energy.
• Apple-1 no, this is said to be the natural alternative to wake up brain , avoid coffee or tea.

******for some people this diet might not be enough but for them I will suggest to eat more pears and other fruits in morning and control your hunger for only 2 hours after fruity breakfast, you are good eat another meal and most heavenly meal for me.

*****DO NOT EAT ANYTHING AFTER BREAKFAST FOR AT LEAST 2 HOURS.

Here come the lunch time. Lunch is also important because this is the only major and hunger killer meal of the day if you are on health mission.What is did with my lunch is to prepare any salad or recipe with only three types of ingredients main food item(3 items), something to moisture it up either a sauce or dressing and seasoning.

My favourite recipe is corn flake salad with yoghurt.

 

Ingredients:

• corn flakes of your choice or you can add rice flakes/ boiled chicken breast/cottage cheese/leftover breads of any kind- 150 gm
• lettuce or any green leafy vegetable-150 gm
• tomatoes/boiled zucchini / sautéed carrots/any vegetable of your choice-150 gm
• yoghurt home-made with fat free milk or ready-made- 200 gm

Mix all ingredients together and seasoning with your favourite seasoning. One can put oregano seasoning/ thyme/ black and white pepper/ lemon and pepper seasoning along with a pinch of salt less than what you eat. Salt level in blood is also one major reason of high blood pressure.

******FOR HIGH BLOOD PRESSURE******AVOID EATING ANY MEAT OR HIGH PROTEIN FOOD LIKE RED KIDNEY BEANS, YELLOW DAAL ( SPLIT LENTILS) OR ANYTHING WITH SODIUM/SALT. EAT BANANA OR POTASSIUM RICH FOOD INSTEAD.

After lunch it important to take a rest for 15 min at least because when we eat lunch our body tends to put maximum energy in breaking up the lunch thus one may feel dizzy or sleepy.

If you want some more lunch recipes let me know or wait for my another post. or follow this link Lunch lite. 

If you are fond of tea or coffee in the evening, replace it with green tea or prepare yourself some lemon tea with honey ******strictly no white sugar*****use brown sugar or go unsweetened*

After this tea time I used hit the gym for some cardiac. Start with the treadmill inclined at 5 degree set at 5 mph and walk in big steps do not run only walk with hands going up and down as much as possible. Moving your hand up and down while walking. what I used to do it calculate calorie burn using pulse sensor in treadmill and setting up the age, most modern treadmill has this feature. my daily target was to burn at least 500 calories on treadmill. Now when you warmed up increase the speed but do not exceed 7.5 mph and increase inclination to 15 deg and dont forget you have to walk fast do not run. Decrease speed when you feel exhausted and try breath in from nose only and exhale from as I told previously.

After exhausting decrease speed as much as you want but do not stop, lower speed only for 30 seconds and then take a sprint at 7 mph again. Doing this sprint will train your body for more stamina and increase high heartbeat causing more fat calorie burning. Since I working in ship I am on duty 24*7 I used to do do this much only as more workout demands more rest after it. but for those who have time can do below mentioned exercise as well.

jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high- or low-impact aerobics,swimming, and water aerobics.

How Often Should You Exercise?

Go for moderate activity, like brisk walking, at least 30 minutes a day, at least 5 days a week. If you’re short on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week.

If you’re not active today, gradually work up to this amount of exercise. If it takes you a few weeks to get there, that’s absolutely fine.

First, warm up. A 5- to 10-minute warm-up helps your body get moving and helps prevent injury.

Next, step up the intensity. Don't overdo it -- you should still be able to talk to someone while you're exercising. But if you’re able to sing, step it up a bit to make sure you’re getting the most out of your exercise.

Lastly, cool down. When you're done exercising, don't stop suddenly. Just slow down for a few minutes. This is especially important for someone with high blood pressure.

Lastly time for the night thing. At night I would take a lemon tea again follow by dinner.

My personal is whole wheat bread sandwich and poached vegetables of your choice and to flavour it you can use pickles. My recipe is sliced poached vegetables with seasoning of my choice and pickle assemble it with a whole wheat bread to make a great sandwich also put lettuce or any green leafy vegetables.

Green leafy vegetables are good source of iron important to give your muscle some strength thus avoiding any sprain or strain in muscles.

This is how I did it for 45 days and lost 20 kg and cured my high blood pressure.

Please do leave your comments if i missed something or something wrong I said.

Regards

Lalit kumar