How to manage high blood pressure?
Over 1 billion individuals globally, or more than 30% of the population, suffer with hypertension or high blood pressure. Moreover, it is a major contributor to the risk of stroke and coronary heart disease. In addition, it raises the risk of dementia, heart failure, and chronic kidney disease.
Let’s define high blood pressure. As we are all well aware, our arteries transport blood from the heart to every part of the body. Also blood can exert significant pressure against artery walls at times.
This condition is hypertension, also referred to as high blood pressure. Your blood pressure frequently rises and falls throughout the day depending on the activities you perform. Consistently having blood pressure that is greater than normal might lead to high blood pressure.
Now let’s find out what are the symptoms and how we come to know that we have high blood pressure?
People with high blood pressure frequently don’t exhibit any symptoms, which makes it extremely worse.
Only when high blood pressure requires immediate medical intervention do we become aware of it. Shortness of breath, bleeding from the nose, and headache are the most frequent symptoms.
Let’s also understand the causes of blood pressure in detail.
So let’s go through those who are at risk of hyper tension.
- Overweight or obese people are at a higher risk.
- Smoking is definitely a cause.
- Those who lead a sedentary lifestyle with no or little physical work.
- High blood pressure can also be brought simply by consuming too much salt.
- To pregnant women.
We must understand that managing high blood pressure is essential since it can have a number of negative effects, such as heart attacks, heart failure, memory loss, etc.
Let’s examine yogic administration. Yogic practises make it easier to deal with symptoms. In some circumstances, these methods serve as alternatives to drugs. But, when a person changes his lifestyle and practises yoga effectively over time, there is unquestionably less need for medication. 4 crucial lifestyle factors for managing life are heavily emphasised in yoga.
Vihar- relaxation and recreation.
Achar – behavioral pattern.
Vichaar – thought processes.
A. First comes our diet and nutrition.
•Low salt intake! The ideal amount of salt per day is only half a teaspoon, preferably mineral salt.
•Diet high in fibre, consisting of fruits, vegetables, and whole grains.
•Red salt, black salt, flax seeds are especially beneficial.
•An early dinner should be consumed three to four hours before bed.
•Drink 1 cup of warm water before bed. This would stop night time heart attacks.
•Avoid foods heavy in sodium, such as plumbers, if you have high blood pressure. Snacks like chips, salty fruit that has been packed and processed, and bloating meals like potatoes and cabbage.
•Avoid consuming heavy proteins especially at night like kidney beans, chickpeas, etcetera.
Let’s now consider Vihar, which is relaxation, play, sleep, and activities. Most people with high blood pressure are workaholics. Working long hours or becoming a workaholic is OK, but it’s also important to carve out time for hobbies like gardening, pausing to smell a flower, and spending time with family. most crucial, going for walks in the outdoors.
Use mindful relaxation techniques such as balasan and shavasana.
Shavasana should be performed once or twice day for 10-15 minutes. Start daily workout routines; yoga is recommended as well.
C. Behavioral Patterns
~First, practise restraint when it comes to eating and sleeping.
~Second, lying back and taking a sunbath.
~If at all feasible, apply a hot water bag to your stomach after eating.
~Be on the lookout for symptoms like a heavy head, vertigo, and so forth.
~Become familiar with certain meditation poses and yoga.
D. Thought Process
Finally, let’s understand our thought processes
- The best course of action is to accept your illness and put your attention on managing it. Believe in our reality and always keep in mind that all beings are cared for.
- Second, become aware of the thoughts that are going through your head. Keep your awareness and positivity while working, and do it in a casual manner while being committed to it.
- Recognize that nothing is everlasting.
- Exercise objectivity to cultivate a carefree outlook on life.
All these techniques will help manage your high blood pressure. If you practice the things mentioned above regularly, you will no longer feel distressed in your condition and your life will soon return to normalcy.
So that’s all about How to manage high blood pressure?