According to a report published by the world health organization (WHO), hypertension (elevated high B.P) is one of the major causes of premature death worldwide. An estimated 1.5 billion people worldwide have hypertension, and 1 in 4 men and 1 in 5 women had hypertension. According to a new study, nearly 50% of American adults are suffering from high blood pressure, with double the risk of heart attacks and strokes.
What is high blood pressure/hypertension (elevated blood pressure)?
Our body requires sufficient force or pressure for the smooth flow of blood. So, blood pressure is merely a measurement standard to know the pressure of the heart’s beat which continuously busy pushing blood through the blood vessels of the body. High blood pressure/hypertension arises only when the pressure level crosses the normal range.
According to medical science, the blood pressure is of two types- the ‘upper pressure’ (Systolic) and the ‘lower pressure’ (diastolic). Upper pressure means the pressure that is created when the heart contracts and that lower pressure means when the heart expands. It means the lower pressure is the regular and constant pressure in the body. The lower pressure starts increasing with the contraction and vice versa. Medical science approves, approximately 120/80 is the normal blood pressure of a healthy adult.
Hypertension is diagnosed if when it is measured that the systolic blood pressure is ≥140 mmHg or the diastolic blood pressure is ≥90 mmHg.
Risk factors for hypertension-
There are a number of modifiable and non-modifiable risk factors develop hypertension. It includes unhealthy diets like- high amount of salt consumption, high fat diet, low intake of seasonal fruits and vegetables, lack of physical inactivity, excessive consumption of tobacco and alcohol, obesity, old age or age over 65 years, and co-existing maladies like diabetes or kidney problem.
The root cause of hypertension-
The heart pumps blood to the brain and different ventricles in our brain produce cerebrospinal fluid (CSF) and push throughout the central nervous system for the proper function of the body. But, due to excess salt or due to stress and tension, the tiny hair-like cells in the valve of outlet, get struck and creates obstacles for the proper flow of the CSF from ventricles to the CNS. Thus, the pressure rises to maintain the flow of CSF in the body, which is known as high blood pressure/hypertension.
Complications due to uncontrolled hypertension-
Uncontrolled hypertension may cause serious damage to the heart. It can block the arteries or may damage the kidneys. This silent killer can develop:
- Chest pain or angina, muscle pain, confusion, anxiety.
- Cardiac arrest or heart attack, due to less amount of oxygen and blood supply to the heart.
- In some cases, loss of eyesight, and even Alzheimer’s disease.
How to Control High Blood Pressure/Hypertension?
Create an eating plan –
Know what you are going to eat – Before placing an order, collect all information about the ingredients of your selected items. Always choose dishes made with whole grains, low cholesterol oils, vegetables, and low proteins. Meat that has been broiled, baked, or grilled is better than fried foods or dishes prepared with heavy species.
Eat slow and look for less. Chew and eat slowly to reduce the burden of your digestive machine. Use smaller and fuller plates to feel happy while eating. If required, eat half your meal and take away the rest home to enjoy for lunch or dinner the next day.
Order an extra salad. Add low-calorie vegetables, such as leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries, green beans, broccoli, cucumber, radish. Always go crazy with high fiber and eye-appealing pigments.
Say no to refined –
Go with whole-wheat flour and brown or wild rice and say no to refined flour and white rice. Use jaggery instead of refined sugar.
Do Yoga –
The best way to control high blood pressure or hypertension is too controlling the pineal gland and other endocrine glands by following yogic activity-
Yogasana is great to help to relax the body and mind. Simple and easy asanas are useful to reduce muscular tension as well as improving the flexibility of joints and tissues of the body. Continuous and proper asana practice increases the strength of pituitary and pineal glands, which are the controlling room in the body for respiration as well as stress and anxiety.
To know more about asanas, please visit the following link –
It is medically proved and the best way to control stress, anxiety, hypertension, high BP, and many more chronic diseases. There is a close relationship between respiration and blood circulation in the body. Regular practice of pranayama decreases the heart rate, strengthens the lungs, and thus, develops mental stability by providing an adequate amount of oxygen and blood to the brain. The mental stability helps in reducing the killer disease “hypertension”. Amongst all types of Pranayama, Ujjayi Pranayama particularly carries the ‘prana’ peacefully. It is regulated through Naadi shuddhi or Anuloma-viloma pranayama and Bhamari pranayama is easy to practice for every individual and helpful to a great extent to control and cure this silent killer.
To know more about pranayama’s, please visit the following link –
To obtain the best result, practice every day (24 Weeks) –
- Prayers – 10 minutes,
- Standing Preparatory Movements (any type from head to toe) – 15 minutes,
- Sitting asanas – Mountain pose, Baddhakonasana, Padmasana, Yogamudra, Vajrasana, Balasana for 15 minutes
- Lying down – Bhujangasana, Salabhasana, Kati-chakrasana, Makarasana or Savasana 15 minutes
- Pranayamas- Anuloma-viloma – 10 minutes (medium speed), and Brahamari – 5 to 11 times.
- Perform Laghu Shankha Prakshalana 2 times in a week.
Note – (Practice above techniques, under the guidance of an experienced teacher)
Prevention is better than cure –
Though we all are living in a competitive world, it is better to know and to practice preventative measures to live a healthy life without high blood pressure or hypertension. One can take the following steps to prevent –
- Control your anger.
- Practice asanas and pranayama’s regularly.
- Do yoga for a minimum of 45 minutes a day.
- Eat four small quantity meals in a day.
- Eat fruits with high potassium and Vit C; have a meal of only fruits.
- Reduce salt in your food.
- Add more fruit and vegetables than other eatables.
- Delete all bad habits from your life like- smoking, tobacco, alcohol, etc.
- Spend quality time with your family and friends.
The bottom lines
As per the name of this disease ‘hypertension’ – excess tension or stress, the cause of this disease found at the mental level and not at the physical level. Thus, it is very much clear that heavy stress and the consequence is a rise in blood pressure is known as hypertension. Though modern medical science gives medicine to decrease the increased blood pressure which not a permanent solution to this disease. Our ancient treatment method, Yoga is very useful for the purpose to release the excessive tension from mind and body and to treat this disease permanently.
As per expert advice, high blood pressure raises the risk for heart blockage, stroke, and even dementia, no matter whatever your age. Fortunately, it can be controlled in plenty of ways.