GURUDAS DRUG HALL

25/10/2025

25/10/2025

I gained 3,489 followers in the past 90 days! Thank you all for your continued support. I could not have achieved this without your collective backing. 🙏🤗🎉

17/11/2024

Important tips to reduce Diabetes Risk:

SLEEP-RELATED FACTORS:
1. Sleep for 7-9 hours at nights
2. Avoid sleeping lesser than 5 hours
3. Avoid oversleeping (more than 10 hours)
4. Avoid daytime napping of more than one hour
5. Avoid exposure to bright lights during night time (sleep)
6. Morning chronotype (sleeping early and getting up early) is healthier.

DIET-RELATED FACTORS:
1. Restrict carbohydrate consumption
2. Avoid sugary drinks such as soft drinks and packaged fruit juices
3. Do not skip breakfast (if you are not practicing intermittent fasting),
4. Intermittent fasting with eating window of less than 10 hours (under medical supervision)
5. Avoid snacking in between meals
6. Prefer whole fruits over fresh fruit juices,
7. Minimize consumption of fruits with higher glycemic index
8. Reduce consumption of starchy vegetables such as potatoes

PHYSICAL ACTIVITY RELATED FACTORS:
1. Regular aerobic exercises,
2. Strength training,
3. Short walk after meals
4. Short walking break every 45 minutes during periods of prolonged sitting
5. Reduce total sitting (sedentary time)

27/10/2024

Mismeasurement of Blood Pressure in the office: Finding the common mistakes
BP can erroneously increase in the following situations:
1. Talking (while BP is being measured),
2. Arm hanging freely,
3. Lack of leg or back support,
4. Sitting cross legged (while BP is measured)
5. A full bladder (while BP is being measured),
6. Over the shirt measurement of BP,
7. Using a cuff sized too small,
8. Cigarette smoking, especially the first cigarette of the day,
9. Drinking coffee within 30 minutes of BP measurement,
10. Having food within 30 minutes of BP measurement.

23/08/2024

Brain shrinkage starts at 40.

Brain volume reduces by 5% every decade after the age of 40, and at a much faster rate after 70.
Various strategies such as ensuring adequate sleep, minimizing stress, meditation, regular physical activity, engaging in cognitively-stimulating activities and consuming healthy foods can slow down the age-related Brain volume reduction

31/07/2024

How to reduce blood pressure by 20-30 mm of Hg by only lifestyle modifications:

Bookmark it .

There are 2 scenarios.

High blood pressure is outcome of something or high blood pressure is harming the body .

So by taking just medications by reducing numbers will not help in many cases .

I case of lifestyle modifications it will help you out in most of the scenarios.

1- Weight loss, there is a belief that every 10 % loss from the extra body weight will improve blood pressure by 5 mm of Hg .

2- Optimise Sodium intake , it may improve by upto 5 mm of Hg .

3- Increase Potassium intake through diet. Average Indian consuming 1000. -2000 mg per day recommended daily dose is upto 4500 mg per day. It will improve bp by upto 5 mm of Hg .

4- Take Magnesium and omega 3 , these Supplements may improve bp by 1-3 mm of Hg

5- Avoid Artificial and Processed
Sugar foods and Drinks.

6- NO Alcoholic Drinks.

7- Exercises (brisk walk or cycling or swimming or jogging) any one is better than none, start doing exercise gradually.

8- Avoid processed meats /fast food .

9- Deep breathing, make it a habit, aerobic exercises.

10- Reduce Stress...e.g. meditation, social and spiritual connect, these 10 steps will improve blood pressure by upto 30 mm Of Hg .

Thank You.

Keep me in your prayers.

27/07/2024

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