I am 26, and quit my night-shift job last year. I’ve been suffering from hypertension for the past seven years (150/90). My father is a hypertension patient from his late 20s. I’m on medication since six months. I do yoga in the morning and evening, and go for walks sometimes. Ever since I’ve been trapped in this disease, I suffer from giddiness. Please provide a few measures by which I can stop this dizziness.

— Deepak A.

You’re in Lonely Country right now. You’re upset. Angry with your genes, perhaps your Dad. You feel “trapped”. You feel life is spinning out of control, that’s why the giddiness. You’ve got to let go of that angry, trapped self and reach into your deeper inner self — and touch tranquillity amidst turmoil, clarity amidst confusion, and love amidst all the question marks.

First, relax your body. Sag into your chair. Relax your feet. Stretch your legs straight out, flex the ankles until they hurt pleasantly, then let them go limp. Loll your head back, then roll it around to loosen neck muscles. Slump your shoulders and let your hands flop on your knees. Open your eyes wide, then feel two gentle fingers on your eyelids, closing them shut. Imagine a soft, loving hand smoothing away all the tension lines on your face. Picture all tension leaving your body, leaving it light and afloat like a feather on a delicate breeze.

Second, relax your mind. Visualise that you are in a lush green meadow surrounded by friendly, protective blue-green hills. You’re sitting comfortably, with your back resting against a tree trunk, feeling its kindly rough texture through your T-shirt. The air is pleasantly jasmine-scented. You hear the mellow wind rustling the treetop. The sky is blue and tranquil, mirrored by a still lake occasionally rippling from a fish swimming close to the surface. The sun shines its warm, healing rays on your face. In the distance, a bird chirps sweetly and another responds. In this silence, you feel your breath going in and out evenly, your chest rising and falling to its natural rhythm. Surrounded by nature’s healing beauty, your anger and helplessness leave you, moving farther away, growing smaller and smaller until they’re completely gone. You’re free, peaceful, completely healed.

Third, refresh your spirit with gratitude. Thank your Dad for being there to guide you, for understanding what you’re going through.

I want you to also:

Avoid arguing, talking loudly, fighting, competing, debating endlessly within yourself, and watching violence on TV. A complete break from any stress lowers BP and steadies you.

Walk regularly from today. Make the half-hour walk your life-long buddy. A brisk walk causes the blood vessels to open up, and this lowers BP. As your BP lowers, your self-confidence and sense of control will rise, and your giddiness will vanish. And yes, continue with the yoga, follow the doctor’s guidelines to the letter. Finally, by reaching out to this column, you’ve shown you want to be powerful, not pitiful.

I’m 25, 5-ft-6-inches tall, and weigh 45 kg. I’ve been skinny since I was a child. My basal metabolic rate is very high. My working hours are long, but I practise bharatnatyam twice a week. I am lazy when it comes to eating, but desperately want to gain weight. What should I do?

— Mishti

The question is not about how thin you are, but whether you are undernourished. Do you feel tired, weak, listless? Is your hair falling? Have you any hormonal problems? If you have none of these symptoms, you’re fine.

If you’re healthy and energetic, you needn’t worry at all.

Having said that, I could suggest a balanced diet-plan that will keep you strong and even help you gain a bit of weight:

Three glasses of milk with/ without jaggery — morning, noon, bedtime.

For breakfast, 2 slices whole-wheat bread; boiled egg/ cheese/ moong sprouts; 1 teaspoon butter; coffee/ tea/ fruit juice.

Three fruits a day, of which one should be a banana.

For lunch and dinner, rice, 2 chappatis; 1 katori dal; 1 katori vegetables (greens three times a week); 1 katori mutton/ fish/ chicken/ paneer/ curd.

Tea/ coffee with honey/ jaggery and biscuits (that don’t contain transfat).

Can you suggest walking speed and duration for a 60-year-old male?

— Kanakaraj M.

If you are a first-timer, stroll at your normal walking pace for 15 minutes for two days.

On the third to seventh day, stroll for 5 minutes followed by brisk walking for 10 minutes, but not so fast that you run out of breath. Gradually, increase the brisk-walking span to 15, 20, 25, 30 minutes over the months. Check this fitness-plan with your family physician before you start.

The writer is co-author of the book Fitness for Life. Queries may be sent to life@thehindu.co.in

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