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Overview

A tension-type headache causes mild to moderate pain that’s often described as feeling like a tight band around the head. A tension-type headache is the most common type of headache, yet its causes aren’t well understood.

Treatments are available. Managing a tension-type headache is often a balance between practicing healthy habits, finding effective nonmedicine treatments and using medicines appropriately.

SymptomS
Symptoms of a tension-type headache include:

– Dull, aching head pain.
– Feeling of tightness or pressure across the forehead or on the sides and back of the head.
– Tenderness in the scalp, neck and shoulder muscles.
Tension-type headaches are divided into two main categories — episodic and chronic.

Episodic tension-type headaches
Episodic tension-type headaches can last from 30 minutes to a week. Frequent episodic tension-type headaches occur less than 15 days a month for at least three months. This type of headache can become chronic.

Chronic tension-type headaches
This type of tension-type headache lasts hours and may be constant. Chronic tension-type headaches occur 15 or more days a month for at least three months.

Tension-type headaches versus migraines
Tension-type headaches can be hard to tell apart from migraines. And if you have frequent episodic tension-type headaches, you also can have migraines.

But unlike some forms of migraine, tension-type headaches usually aren’t associated with visual disturbances such as seeing bright spots or flashes of light. People with tension-type headaches also don’t usually experience nausea or vomiting with head pain. While physical activity tends to make migraine pain worse, it doesn’t affect tension type headache pain. Sometimes a tension-type headache occurs with sensitivity to light or sound, but this symptom isn’t common.

When to see a doctor

Make an appointment with a health care professional
See your health care professional if you need to take medicine for tension-type headaches more than twice a week. Also make an appointment if tension-type headaches disrupt your life.
Even if you have a history of headaches, see your health care professional if the headache pattern changes. Also see your care professional if your headaches suddenly feel different.
Occasionally, headaches may be caused by a serious medical condition. These can include a brain tumor or rupture of a weakened blood vessel, known as an aneurysm.

When to seek emergency help

Get emergency care if you have any of these symptoms:

– A sudden, very bad headache.
– Headache with a fever, stiff neck, mental confusion, seizures, double vision, weakness, numbness or trouble speaking.
– Headache after a head injury, especially if the headache gets worse

.

Causes
The cause of tension-type headaches is not known. In the past, experts thought tension-type headaches were caused by muscle contractions in the face, neck and scalp. They thought the muscle contractions were a result of emotions, tension or stress. But research suggests that muscle contraction isn’t the cause.
The most common theory is that people who have tension-type headaches have increased sensitivity to pain. Muscle tenderness, a common symptom of tension-type headaches, may result from this sensitized pain system.

Triggers
Stress is the most commonly reported trigger for tension-type headaches.

Risk factors
Most people experience a tension-type headache at some point in their lives. However, some research has found that women are more likely to have frequent episodic tension-type headaches and chronic tension-type headaches. Age also might play a factor.
One study found that episodic tension-type headaches were more likely to affect people in their 40s.

Complications
Because tension-type headaches are so common, they can have an effect on job productivity and quality of life, particularly if they’re chronic. Frequent headache pain may make it hard to attend activities. You might need to stay home from work. If you
do go to your job, it may be hard to function as usual.

Prevention
Regular exercise can help prevent tension-type headaches. Other
techniques also can help, such as:

– Biofeedback training. This training teaches you to control certain body responses that help reduce pain. A device monitors and gives you feedback on your muscle tension,
heart rate and blood pressure. You then learn how to reduce muscle tension and slow your heart rate and breathing.
– Cognitive behavioral therapy. This type of talk therapy may help you learn to manage stress. Doing this may help you have fewer or less painful headaches.
– Other relaxation techniques. Anything that helps you relax may help your headaches. This can include deep breathing, yoga, meditation and progressive muscle relaxation. You can learn these methods in classes or at home using books or apps.

Using medicines along with stress management may be more effective than any one treatment in reducing your tension-type headaches.

Also, living a healthy lifestyle may help prevent headaches:

– Get enough, but not too much, sleep.
– Don’t smoke.
– Stay physically active.
– Eat regular, balanced meals.
– Drink plenty of water.
– Limit alcohol, caffeine and sugar.

REFRENCES:WWW.MAYOCLINIC.ORG/DISEASES-CONDITION

If you have diabetes, you might be focused on maintaining a healthy diet while practicing social distancing or self-quarantine. Stocking up on non-perishable items can help reduce shopping trips and ensure you have the necessary ingredients for nutritious meals. Many frozen or shelf-stable
foods have minimal effects on blood sugar levels, and you might already have some in your pantry or freezer. Here are 18 excellent non-perishable options for those managing diabetes:

1. Dried or Canned Chickpeas
Chickpeas are versatile and rich in fiber, protein, and healthy fats, which help control blood sugar despite their carbohydrate content. Use them in hummus, falafels, soups, or salads. Stored properly, dried chickpeas can last up to 3 years.

2. Canned Tomatoes
Ideal for soups and stews, canned tomatoes are low in carbs and high in antioxidants like
lycopene, supporting heart health. They remain usable for several years.

3. Peanut Butter
A cost-effective source of protein, fat, and fiber, peanut butter makes snacks more filling.
Pair it with toast, smoothies, or as a dip. Opt for natural, unsweetened versions. Once
opened, it lasts about a year.

4. Pistachios
These fiber-rich nuts are great for snacking and can add crunch to salads or breading for
meats. They stay fresh for six months in the pantry and longer if refrigerated.

5. Canned Salmon
Packed with omega-3 fatty acids and protein, canned salmon is beneficial for brain health and inflammation. It lasts about two years and can be used in salads or patties.

6. Seed Crackers
Made from seeds like flax and chia, these crackers are high in healthy fats and fiber,
reducing blood sugar impact. Pair them with cheese or peanut butter. They stay fresh for
about a month if properly sealed.

7. Chia Seeds
High in soluble fiber, chia seeds support digestion and slow blood sugar spikes. Use them in salads, smoothies, or chia pudding. They last up to four years.

8. Frozen Berries
Berries are low in sugar and rich in fiber and antioxidants. They’re great in smoothies or
baked goods and last about a year in the freezer.

9. Frozen Cauliflower
This low-carb veggie can substitute for rice or pasta. It lasts a year in the freezer but should be checked for freezer burn.

10. Quinoa
Higher in protein and fiber than brown rice, quinoa helps manage blood sugar. Store it in a sealed container for up to a year.

11. Canned Mushrooms
These fiber-rich mushrooms add nutrients to various dishes and contain antioxidants. They last about two years.

12. Canned or Frozen Spinach
Low in carbs and calories, spinach is perfect for boosting fiber and vitamins. Canned spinach lasts up to four years, while frozen keeps for one year.

13. Canned Chicken
Fully cooked and high in protein, canned chicken is convenient for salads, soups, and
casseroles. It remains fresh for up to four years.

14. Dark Chocolate
Dark chocolate with high cocoa content has less added sugar and is rich in fiber and healthy fats. It lasts about four months in the pantry or longer when frozen.

15. High-Protein Pasta
Made from legumes, this pasta offers more fiber and protein than wheat-based varieties,
making it a better choice for managing diabetes. It stays good for about six months.

16. Protein Powder
Low in carbs and convenient, protein powder (whey or plant-based) can enhance smoothies or desserts. It lasts about a year when stored in a cool, dry place.

17. Shelf-Stable Milk
Whether dairy or unsweetened plant-based, shelf-stable milk is versatile for smoothies or baking. Unopened, it lasts for months but should be refrigerated after opening.

18. Olive Oil
Rich in anti-inflammatory compounds, olive oil helps regulate blood sugar. Although high in calories, it’s carb-free and great for cooking or dressings.

Meal Planning Tips
Maintaining stable blood sugar is crucial for diabetes management. Since carbohydrates impact blood sugar more than proteins or fats, aim to balance your carb intake consistently. Consult a healthcare professional to determine your specific needs, and always pair carbs with protein or healthy fats for balanced meals.

References:
1. Ld, S. S. M. R. (2020, 8 avril). 18 of the Best Non-Perishables for People with Diabetes.
Healthline. https://www.healthline.com/nutrition/non-perishables-for-people-with-diabetes#1- Dried-or-canned-chickpeas
2. https://www.freepik.com (for images)

Carpal tunnel syndrome is one of the most common hand
conditions.
Carpal tunnel syndrome (CTS) is caused by compression of the median
nerve as it passes through the carpal tunnel—a narrow passageway in
the wrist formed by bones and ligaments.

⚠️ Symptoms

• Tingling or numbness in the thumb, index, middle, and part of the
  ring finger
• Pain that may extend up the arm
• Weakness in the hand, especially when gripping objects
• Symptoms often worsen at night or during repetitive hand use.
• 
  🧠 Causes & Risk Factors
• Repetitive hand movements (e.g., typing, using tools)
• Wrist injuries or fractures
• Inflammatory conditions like rheumatoid arthritis
• Diabetes, thyroid disorders, and obesity
• Pregnancy due to fluid retention
• Genetics—some people naturally have a narrower carpal tunnel
• 
  🧠 Diagnosis
• Physical exam and symptom history
• Nerve conduction studies or electromyography (EMG)
• 
  🛠️ Treatment Options
• Wrist splints, especially at night
• Corticosteroid injections to reduce inflammation
• Surgery (carpal tunnel release) in severe cases to relieve pressure
  on the nerve

• Tingling and Numbness

• Most commonly affects the thumb, index, middle, and part of the
  ring finger—but not the little finger.
• Feels like pins and needles or a mild electric shock.
• Often worse at night or during activities like holding a phone,
  steering wheel, or book.
• Some people wake up needing to “shake out” their hands to
  relieve the sensation.

• Pain

• Can be localized to the wrist or radiate up the arm.
• May feel like a burning or aching sensation.
• Activities involving wrist flexion (like typing or using tools) can
  intensify the pain.

1. Weakness

• Difficulty gripping objects or performing fine motor tasks (e.g.,
  buttoning a shirt).
• May drop things more frequently due to weakened thumb
  muscles.
• Caused by impaired function of the muscles controlled by the
  median nerve.

• Clumsiness or Loss of Dexterity

• Trouble with tasks requiring precision, like writing or using small
  tools.
• Can feel like your hand isn’t responding as quickly or accurately as
  it should.

• Progression Over Time

• Symptoms often start mild and intermittent.
• Without treatment, numbness may become constant and muscle
  wasting can occur at the base of the thumb.
  If you’re noticing any of these signs, especially if they’re interfering with
  sleep or daily activities, it’s worth discussing with a healthcare provider.

Conservative Management Strategies

• Wrist Splinting

• Wearing a neutral-position wrist splint, especially at night, helps
  keep the wrist from bending and reduces pressure on the median
  nerve.
• Can also be worn during repetitive tasks to minimize strain.

• Activity Modification

• Avoid or reduce activities that involve repetitive wrist movements
  or prolonged gripping.
• Take frequent breaks during tasks like typing, sewing, or using
  tools.

1. Ergonomic Adjustments

• Set up your workstation to keep wrists straight and elbows at a
  90° angle.
• Use ergonomic keyboards and mouse pads with wrist support.
• Maintain good posture to reduce overall strain.

• Physical Therapy & Exercises

• Gentle stretching and strengthening exercises for the wrist and
  hand can improve flexibility and reduce pressure.
• Nerve gliding exercises may help the median nerve move more
  freely through the carpal tunnel.

• Medications

• NSAIDs (like ibuprofen) can reduce inflammation and pain.
• Corticosteroid injections may be used for more severe
  inflammation.
  🧠⚕️ Medical & Surgical Options

• Carpal Tunnel Release Surgery

• Recommended if symptoms persist despite conservative
  treatment.
• Involves cutting the ligament pressing on the median nerve to
  relieve pressure.
• Usually effective with a short recovery time.
• • 
  • 
    🧠♀️ Lifestyle & Prevention Tips
• Maintain a healthy weight and manage conditions like diabetes or
  hypothyroidism.
• Avoid sleeping with wrists bent.
• Use voice-to-text tools or ergonomic accessories to reduce hand
  strain.

Wrist Exercises for Carpal Tunnel Relief

• Wrist Rotations

• Hold your hands out in front of you.
• Slowly rotate your wrists clockwise, then counterclockwise.
• Do 10 rotations in each direction.

• Prayer Stretch

• Place your palms together in front of your chest (like praying).
• Slowly lower your hands toward your waist while keeping your
  palms pressed together.
• Hold for 15–30 seconds.
• Repeat 2–4 times.

• Wrist Flexor Stretch

• Extend one arm in front of you, palm facing up.
• Use your other hand to gently pull your fingers back toward the
  floor.
• You should feel a stretch on the inside of your forearm.
• Hold for 15–30 seconds, repeat 2–4 times per hand.

• Wrist Extensor Stretch

• Extend one arm in front of you, palm facing down.
• Use your other hand to gently bend your wrist downward.
• You’ll feel a stretch on the top of your forearm.
• Hold for 15–30 seconds, repeat 2–4 times per hand.

• Tendon Gliding Exercises
  These help the tendons move smoothly through the carpal tunnel:

• Start with fingers straight.
• Make a hook fist (bend the top two joints).
• Then a full fist.
• Then a straight fist (bend only the bottom joint).
• Hold each position for 5 seconds and repeat the sequence 5–10
  times.

• Thumb Stretch

• Use your opposite hand to gently pull your thumb backward.
• Hold for 15 seconds.
• Repeat 2–4 times.
  

• These exercises are designed to be gentle, so if anything causes pain or
  worsens symptoms, ease off and consult a healthcare provider.
• 
  When Will You See Improvement?
• 
  🧠♀️ With Conservative Treatments (Splints, Exercises, Ergonomics)
   Initial relief: Often within 2–4 weeks of consistent use of wrist
  splints and daily exercises.
   Noticeable improvement: Typically by 6–8 weeks, especially if
  you’ve reduced repetitive strain and improved ergonomics.
   Full symptom resolution: May take several months, especially if
  the condition was moderate to severe.
• 
  💉 With Corticosteroid Injections
   Rapid relief: Many people feel better within a few days to a
  week.
   Duration: Effects can last weeks to months, but symptoms may
  return if underlying strain continues.
• 
  🏥 After Surgery (Carpal Tunnel Release)
   Light activity: Usually resumes within 1–2 weeks.
   Improved strength and motion: By 3–6 weeks, depending on
  healing and rehab.
   Full recovery: Can take 2–6 months, with most people seeing
  steady improvement over time.
• 
   Refrences:
   www.mayoclinic.org
   www.webmd.com
   www.healthline.com
   www.niams.nih.gov
   www.verywelhealth.com
  

Over the years, carbohydrates have gotten a bad reputation. People often
associate them with weight gain, type 2 diabetes, and a variety of other
health conditions.
Yes, it’s true that processed foods high in sugar and refined grains
typically lack important vitamins and minerals. However, many nutrient dense, fiber-rich foods can actually be very good for you.
While low carb diets can be beneficial for some people, there’s no
reason to avoid high carb foods altogether.
Here are 12 high carb foods that are incredibly healthy.

1. Quinoa
Quinoa is a nutritious seed that has become incredibly popular among
health-conscious consumers.
It’s classified as a pseudo cereal, which is a seed that’s prepared and
eaten like a grain.
Cooked quinoa contains 70% carbs, making it a high carb food.
However, it’s also a good source of protein and fiber .
Quinoa is rich in many minerals and plant compounds and has been
linked to a variety of health benefits, including improved blood sugar
management and heart health .
Additionally, it does not contain any gluten, which makes it a popular
alternative to wheat for those on a gluten-free diet.
Quinoa is also very filling since it’s relatively high in fiber and protein.
For this reason, it may help promote healthy weight management and
gut health .
SUMMARY
Quinoa is highly nutritious and may help improve blood sugar
management and support heart health. Quinoa is also high in protein and
fiber, so it may be useful for weight loss, as both of these nutrients can
help keep you feeling full for longer.

2. Oats
Oats are an incredibly healthy whole grain and a great source of many
vitamins, minerals, and antioxidants.
Raw oats contain 70% carbs. A 1-cup (81-gram) serving contains 54
grams of carbs, including 8 grams of fiber. They are particularly high in
a specific type of fiber called oat beta glucan .Oats are also a relatively
good source of protein and contain more protein than most grains .
Research suggests that eating oats may reduce your risk of heart disease
by lowering your cholesterol levels.
Eating oats may also lower blood sugar levels, especially in people with
type 2 diabetes .
Furthermore, oats are very filling, which could help support healthy
weight management .
SUMMARY
Oats contain many beneficial nutrients, including fiber and protein.
Studies have also shown that eating oats lowers blood sugar and
cholesterol levels.

3. Buckwheat
Like quinoa, buckwheat is considered a pseudo cereal. Despite its name,
buckwheat is not related to wheat and does not contain gluten.
Raw buckwheat contains 75 grams of carbs, while cooked buckwheat
groats contain about 19.9 grams of carbs per 100-gram serving .
Buckwheat is very nutritious, containing both protein and fiber. It also
has more minerals and antioxidants than many other grains.
Additionally, studies in humans and animals suggest that it may be
particularly beneficial for heart health and blood sugar regulation .
SUMMARY
Buckwheat is highly nutritious and contains more antioxidants and
minerals than many grains. Buckwheat isn’t related to wheat and doesn’t
contain gluten. Eating it may benefit your heart health and blood sugar
regulation.

4. Bananas
Bananas are a popular fruit people love to use in many different recipes.
One large banana (136 grams) contains about 31 grams of carbs, either
in the form of starches or sugars .
Bananas are also high in potassium and vitamins B6 and C, and they
contain several beneficial plant compounds .
Thanks to their high content of potassium, bananas may help lower
blood pressure and improve heart health .
Unripe, green bananas are higher in starch. This transforms into natural
sugars as the bananas ripen, turning yellow in the process. Thus, you’ll
tend to get more starch and less sugar if you eat your bananas when
they’re less ripe .
Unripe and less ripe bananas also contain decent amounts of resistant
starch and pectin, both of which support digestive health and provide
fuel for the beneficial bacteria in your gut .
SUMMARY
Bananas are high in potassium, a mineral that plays a key role in
regulating blood pressure. Less ripe bananas also contain resistant starch
and pectin, both of which can improve digestive health.

5. Sweet potatoes
Sweet potatoes are a delicious, nutritious tuber or root vegetable.
One-half cup (100 grams) of mashed, cooked sweet potatoes with their
skin on contains about 20.7 grams of carbs, which consists of starch,
sugar, and fiber .
Sweet potatoes are also a rich source of vitamin A, vitamin C, and
potassium .
What’s more, they’re packed with antioxidants, which are compounds
that help neutralize harmful free radicals in your cells to protect you
against chronic disease .
SUMMARY
Sweet potatoes are an excellent source of vitamin A, along with several
other vitamins, minerals, and antioxidants.

6. Beets
Beets are a purple root vegetable that people sometimes refer to as
beetroots.
While they aren’t considered high in carbs overall, they do have a lot for
a non-starchy vegetable. Raw and cooked beets contain about 10 grams
of carbs per 100 grams, mainly from sugar and fiber .They’re also
packed with vitamins and minerals, along with powerful antioxidants
and plant compounds .
Beets are also high in inorganic nitrates, which are converted into nitric
oxide in your body. Nitric oxide lowers blood pressure and may
decrease the risk of several diseases .
Beet juice is also very high in nitrates, and athletes sometimes use it to
enhance their physical performance .That’s because nitric oxide relaxes
your blood vessels, allowing oxygen to flow more efficiently during
exercise.
SUMMARY
Beets are loaded with vitamins, minerals, and plant compounds. They
also contain high amounts of inorganic nitrates, which can improve heart
health and boost physical performance.

7. Oranges
Oranges are a popular type of citrus fruit.
They’re mainly composed of water and made up of about 15.5 grams of
carbs per 100-gram serving. Oranges are also a good source of fiber .
Oranges are especially rich in vitamin C, potassium, and some B
vitamins. In addition, they contain citric acid, as well as several potent
plant compounds and antioxidants .
Eating oranges may improve heart health and help prevent kidney
stones. They may also increase the absorption of iron from other foods
you eat, which may help protect against iron deficiency anemia .
SUMMARY
Oranges are a good source of fiber. They also contain high amounts of
vitamin C and other healthy plant compounds. Eating oranges may
benefit heart health and increase iron absorption to help prevent anemia.

8. Blueberries
frequently marketed as a superfood due to their rich content of
antioxidants.
They consist mostly of water, as well as about 14.5 grams of
carbs per 100 grams .
Blueberries also contain high amounts of many vitamins and
minerals, including vitamin C, vitamin K, and manganese .
Studies have shown that blueberries are a good source of
antioxidant compounds, which can help protect your body against
damaging free radicals. Studies suggest that eating blueberries
may even improve memory in older adults .
SUMMARY
Blueberries are very healthy. They contain many vitamins,
minerals, and antioxidants, and they can help protect against
oxidative damage.

9. Grapefruit
Grapefruit is a citrus fruit with a sweet, sour, and bitter flavor.
It contains about 8% carbs and is rich in a variety of vitamins,
minerals, and antioxidants .
According to some human and animal studies, grapefruit could
enhance heart health and improve blood sugar management .
Furthermore, other research suggests that certain compounds
found in grapefruit could help prevent kidney stones, lower
cholesterol levels, and even potentially slow the growth and
spread of cancer cells .
However, scientists need to do more studies on the effects of
grapefruit in humans.
SUMMARY
Grapefruit contains many beneficial vitamins, minerals, and
antioxidants. It may provide numerous health benefits.

10. Apples
Apples are well known for their sweet, tart flavor and crisp texture.
They’re available in many colors, sizes, and flavors, all of which
generally contain about 14–16 grams of carbs per 100 grams .
Apples also boast many vitamins and minerals, but usually only in
small amounts.
However, they are a good source of vitamin C, antioxidants, and
fiber .
Apples may also offer several health benefits, including improved
blood sugar management and heart health .Early research
suggests that adding apples to your diet may even be associated
with a reduced risk of certain types of cancer. However, more
research is needed .
SUMMARY
Apples contain a decent amount of vitamin C, antioxidants, and
plant compounds. Eating apples may improve blood sugar
management, as well as reduce the risk of heart disease and
potentially even certain types of cancer.

11. Kidney beans
Kidney beans are a member of the legume family and a variety of
the common bean.
Cooked kidney beans contain about 21.5 grams of carbs per 100
grams, in the form of starches and fiber. This legume is also high
in protein .
Kidney beans are a good source of many vitamins, minerals, and
plant compounds. They’re also rich in antioxidant compounds,
including anthocyanins and isoflavones .
Their numerous health benefits include improved blood sugar
regulation and a reduced risk of colon cancer .
SUMMARY
Kidney beans contain many vitamins, minerals, and
antioxidants. Cooked kidney beans are also a good source
of protein and have been linked to several health benefits.

12. Chickpeas
Also known as garbanzo beans, chickpeas are part of the legume
family.
Cooked chickpeas contain 27.4 grams of carbs per 100-gram
serving, along with almost 8 grams of fiber. They’re also a good
source of plant-based protein.
Chickpeas contain many vitamins and minerals, including iron,
phosphorus, and B vitamins .
Not only have chickpeas been linked to improved heart and
digestive health, but some test-tube studies suggest they may
also help protect against certain types of cancer. More research in
humans is needed, however .
SUMMARY
Chickpeas are an excellent source of plant-based protein and
contain many vitamins and minerals. Eating chickpeas has been
linked to benefits for heart and digestive health, as well as
potential cancer prevention.

The bottom line
It’s a myth that all carbs are unhealthy. In fact, many of the
healthiest foods are high in carbohydrates.
That said, you shouldn’t eat carbs in large amounts if you’re on a
low carb diet. In addition, refined carbs, such as white bread and
pasta, may be unhealthy in high amounts.
However, you can enjoy these nutritious, delicious carbs as part
of a healthy, whole-foods diet.

References : www.healthline.com/nutrition
Medically reviewed by Sade Meeks, MS, RD — Written by Add a Bjarnadottir, MS, RDN (Ice) and Rachael
Ajmera, MS, RD — Updated on November 1, 2021

High blood pressure, or hypertension, is the most common preventable risk factor for heart disease, affecting over 1 billion people globally. It’s defined as having a systolic blood pressure (SBP) of 130 mm Hg or higher, a diastolic blood pressure (DBP) above 80 mm Hg, or both. Lifestyle changes, including dietary adjustments, can help lower blood pressure and reduce heart disease risk. Medications like ACE inhibitors are often prescribed for this purpose. Incorporating certain nutrient-rich foods, particularly those high in potassium and magnesium, may also help control blood pressure.

1. Citrus Fruits
   Loaded with essential vitamins, minerals, and plant compounds, citrus fruits like grapefruit, oranges, and lemons can help maintain heart health. A 2021 study found that consuming 530-600 grams of fruit daily (about four oranges) benefits blood pressure. However, grapefruit can interact with certain medications, so consult your doctor before adding it to your diet.
2. Salmon and Fatty Fish
   Fatty fish are rich in omega-3 fatty acids, known to reduce inflammation and blood pressure. A 2022 review of 71 studies indicated that consuming 2-3 grams of omega-3s daily (about 3.5 ounces of salmon) can significantly lower blood pressure. Higher omega-3 intake also benefits young adults without heart disease or diabetes history.
3. Leafy Greens
   Leafy greens like Swiss chard and spinach provide potassium and magnesium, essential for blood pressure regulation. For example, one cup of cooked Swiss chard offers about 20% and 36% of daily
   potassium and magnesium needs, respectively. Studies show that higher potassium intake can lower blood pressure, especially when dietary sodium is high.
4. Nuts and Seeds
   Nuts and seeds, such as pumpkin seeds, flaxseed, chia seeds, pistachios, walnuts, and almonds, are nutrient-dense sources of fiber and arginine. These nutrients support blood vessel relaxation and help reduce blood pressure. However, evidence from clinical studies remains mixed, and longer-term research is needed.
5. Legumes
   Rich in magnesium and potassium, legumes like lentils, beans, and peas have shown potential for lowering blood pressure in observational studies. However, a 2023 review of clinical trials found no consistent link, suggesting more extensive and longer studies are needed.
6. Berries
   Berries, such as blueberries, raspberries, and cranberries, are rich in antioxidants like anthocyanins, which improve blood flow and reduce blood pressure. A 2020 review found that berry consumption lowered SBP by more than 3 mm Hg, with cranberry juice showing the most substantial effect.
7. Amaranth
   Whole grains, including amaranth, may lower blood pressure. A 38-gram daily increase in whole grains can reduce the risk of hypertension by 8%. Amaranth is particularly rich in magnesium, providing 38% of daily needs in one cooked cup.
8. Olive Oil
   Olive oil contains heart-healthy compounds like oleic acid and polyphenols. A 2020 review confirmed its role in reducing blood pressure and other heart disease risk factors.
9. Carrots
   Carrots are rich in plant compounds that help regulate blood pressure. A 2023 study found a 10% lower hypertension risk for every 100 grams (about 1 cup) consumed daily.
10. Eggs
    Eggs are nutrient-dense and linked to better blood pressure management. A 2023 study found that eating five or more eggs per week was associated with lower SBP and a reduced long-term risk of hypertension.
11. Tomatoes
    Tomatoes and tomato products contain potassium and lycopene, which support heart health. Some studies show a link between tomato consumption and lower blood pressure, but results are inconsistent.
12. Broccoli
    Rich in flavonoid antioxidants, broccoli may help lower blood pressure by improving blood vessel function. Studies suggest that consuming broccoli four times a week reduces hypertension risk.
13. Yogurt
    Packed with potassium and calcium, yogurt supports blood pressure regulation. A review linked three daily servings of dairy with a 13% lower risk of hypertension. Daily yogurt consumption may reduce SBP in people with high blood pressure.
14. Herbs and Spices
    Herbs and spices like garlic, cilantro, and saffron may help lower blood pressure by relaxing blood vessels. A 2021 study found that daily intake of a spice blend reduced blood pressure after four weeks.
15. Potatoes
    Potatoes are high in potassium, which helps manage blood pressure. A medium baked potato provides 20% of the daily potassium requirement. Studies show that potassium-rich diets, including potatoes, lower SBP.
16. Kiwifruit
    Kiwis are rich in vitamin C and other nutrients involved in blood pressure control. In a 2022 study, eating two kiwis daily for seven weeks reduced SBP by 2.7 mm Hg. More research is needed to confirm these findings.
17. Lean Meats
    Lean meats like skinless chicken, beef sirloin, and pork tenderloin provide high-quality protein. Research suggests that varying protein sources, including lean meats, can reduce hypertension risk when part of a balanced diet.

• References:
• Rd, J. K. M. (2023, June 20). The 17 best foods for high blood Pressure. Healthline. https://www.healthline.com/nutrition/foods-high-blood-pressure#citrus
• https://www.freepik.com (for images)

What is Asthma?

Asthma is a long-term lung disease, that inflames and narrows the airways. Asthma causes chest tightness, shortness of breath, coughing, and wheezing.

Caring for patients with respiratory problems is a challenge for the nurse, especially since there are many needs that the nurse must prioritize. Patients with asthma are part of the group of patients in which the nurse must ensure that in addition to meeting the patient’s needs for air and efficient gas exchange, there is a need to meet the physiological and psychological needs of society. However, before prioritizing which nursing problem the patient should address first, the nurse should be familiar with the course of the disease and how it affects the patient in general.

Asthma or bronchial asthma is a chronic airway disease that is usually caused by an allergic reaction to a stimulus. This response leads to inflammation of the airways, bronchoconstriction, and the production of strong, thick sputum. All of this indicates that the airway is narrowing, causing wheezing to be heard among asthma patients. Patients also experience shortness of breath, unproductive cough, opening of the nostrils, and intolerance to activity.

Because asthma is a stressful and / or inflammatory reaction to a stimulus, seizures are usually accompanied by stimuli such as extreme temperatures (extreme heat or extreme cold), sudden changes in temperature, dust, pollen, smoke, exercise, emotions, Or pressure. In some cases, seizures can begin when patients are diagnosed with another type of respiratory illness or experience complications from other illnesses. The symptoms are almost always the same, regardless of the stimuli.

Manage Asthma attacks

A medication regimen is usually prescribed when the disease worsens. The type of medication given to patients depends on the symptoms presented, the priority of care, and the age of the individual. These are also compared to the results of other tests performed on the patient.

Due to the chronic nature of the disease, patients with asthma are also provided with health education to help them take responsibility for their condition and reduce the risk of exacerbation. Common non-pharmacological interventions such as deep breathing and coughing exercises, relaxation and meditation therapy, and ensuring that the patient receives proper nutrition should also be considered. In addition, allowing the patient to know exactly what triggers their seizures helps them to avoid these seizures and reduce the incidence of asthma.

Asthma Nursing Care Program

Patients with asthma mainly suffer from respiratory symptoms and the nurse should eliminate these symptoms as soon as they are identified. Nursing diagnoses for patients with asthma focus primarily on airway clearance, breathing patterns, and gas exchange, but also include other issues related to endurance, anxiety, and even nutritional status. This section presents some of the most common nursing diagnoses and their care plans to help better care for patients with asthma. The following nursing diagnoses are more common among patients with asthma:

• Inefficient airway clearance

Dysfunctional breathing patterns

• Disruption of gas exchange

• Intolerance of activity

• Anxiety

• Lack of knowledge

• Risk for / nutritional imbalance: more / less than the body needs

Ineffective airway clearance 

Ineffective airway clearance related to (indicate one or more of the following related factors: airway spasm, production of thick tenacious sputum, retention of sputum, etc.) secondary to the diagnosis of asthma as evidenced by (include assessment findings specific to which particular symptoms the patient is manifesting such as:

• Wheezes and rhonchi heard upon auscultation
• Coughing (indicate whether productive or unproductive)
• Dyspnea
• Orthopnea
• Changes in rate, depth, and rhythm of respiration

Desired Outcomes

After nursing interventions, the patient is expected to:

• Exhibit easy, effortless breathing
• Decreased severity and incidence of wheezing
• Increased airway patency

Ineffective/impaired breathing patterns

Ineffective/impaired breathing patterns related to (indicate one or more of the following related factors: spasms of the bronchial tubes, swelling of the bronchial tubes, irritating biological agents, etc.) secondary to diagnosis of asthma as evidenced by (include assessment findings specific to which particular symptoms the patient is manifesting such as:

• Patient complaints of dyspnea, primarily upon exertion
• Coughing (indicate whether productive or unproductive)
• Flaring of the nares
• Changes in respiratory rate, depth and rhythm
• Use of accessory muscles in respiration

Desired Outcomes

After nursing interventions, the patient is expected to:

• Exhibit easy, effortless breathing
• Improved breathing pattern
• Reports of the absence of dyspnea

Activity Intolerance

Activity intolerance related to insufficient physiologic energy secondary to diagnosis of asthma as evidenced by (include assessment findings specific to which particular symptoms the patient is manifesting such as:

• Patient verbalization of weakness and shortness of breath
• Hesitation in engaging in physical activities
• Alterations in vital signs: increased heart rate, respiration, and blood pressure
• Dyspnea upon exertion
• Changes in ECG readings

Desired Outcomes

After nursing interventions, the patient is expected to:

• Exhibit easy, effortless breathing
• Display willingness to perform activities of daily living
• Increased activity tolerance