YOGA Can Reduce - HYPERTENSION !!

High blood pressure (hypertension).

High blood pressure is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.

Blood pressure is determined both by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure.

You can have high blood pressure (hypertension) for years without any symptoms. Even without symptoms, damage to blood vessels and your heart continues and can be detected. Uncontrolled high blood pressure increases your risk of serious health problems, including heart attack and stroke.

High blood pressure generally develops over many years, and it affects nearly everyone eventually. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your doctor to control it.

Management and treatment

Lifestyle adjustments are the standard, first-line treatment for hypertension. We outline some recommendations here:

1. Regular physical exercise.

People should exercise on at least 5 days of the week.

Examples of suitable activities are walking, jogging, cycling, or swimming.

2. Stress reduction.

Avoiding or learning to manage stress can help a person control blood pressure.

3. Medication.

People can use specific medications to treat hypertension. Doctors will often recommend a low dose at first. Antihypertensive medications will usually only have minor side effects.

Eventually, people with hypertension will need to combine two or more drugs to manage their blood pressure.

Medications for hypertension include:

• diuretics, including thiazides, chlorthalidone, and indapamide
• beta-blockers and alpha-blockers
• calcium-channel blockers
• central agonists
• peripheral adrenergic inhibitor
• vasodilators
• angiotensin-converting enzyme (ACE) inhibitors
• angiotensin receptor blockers

The choice of medication depends on the individual and any underlying medical conditions they may experience.

Anyone on antihypertensive medications should carefully read the labels of any over-the-counter (OTC) drugs they may also take, such as decongestants. These OTC drugs may interact with the medications they are taking to lower their blood pressure.

4. YOGA 

Some yoga techniques can help your parents deal with hypertension & Yoga poses can help them deal with high blood pressure. Two-thirds of Indian adults over the age of 60 have hypertension or high blood pressure If your parents are heading towards that statistic then let yoga reduce their risk of high blood pressure. Yoga improves your balance, increases your lung capacity, boosts your immunity, and brings a whole host of additional benefits. 

So, practice these yogic techniques of pranayama and meditation to manage high blood pressure.

1. Bhastrika pranayama.

Method:

1. Sit in any comfortable pose. Straighten your back and close your eyes

2. Place your palms on your knees facing up.

3. Inhale and fill your lungs with air. Exhale completely

4. Inhalation and exhalation should be done in a 1:1 ratio. For example, if you breathe in for 6 counts, you must take 6 counts to exhale. 

Duration: You may begin by practising this breathing technique for five minutes a day and gradually increase it with time.

Benefits:

*Cleanses the entire body and releases toxins

*Improves the lung’s breathing capacity

*Reduces excess fat in the body

*Enhances digestion

*Regulates the nervous system

*Purifies blood

*Energizes the body and reduces laziness. 

2. Brahmari pranayama

Method:

1. Sit in any comfortable pose. Straighten your back and close your eyes.

2. Place your thumbs on the tragus, the external flap outside on your ear.

3. Place your index fingers on your forehead, your middle finger on the inner corners of the eye, and ring fingers on the corners of your nostrils.

4. Inhale and fill your lungs with air. As you exhale, slowly make a buzzing sound like a bee.

5. Keep your mouth closed the entire time and feel the vibration of the sound disseminate throughout your body. 

Duration: You may begin by practising this breathing technique for five minutes a day and gradually increase it with time.

Benefits:
*Calms the mind and rejuvenates the body
*Increases sensitivity to tastes and fragrances
*Relieves stress and anxiety
*Treats throat uneasiness
*Balances blood pressure
*Improves concentration

Yoga can be an all-round solution for the body and for the mind. Yoga improves overall physical health, boosts memory and also brain functions–and in this case help you manage high blood pressure.

Diet.

People can prevent high blood pressure by following a heart-healthy diet.

Reducing salt intake
People’s average salt intake is between 9 grams (g) and 12 g per day in most countries around the world.

The World Health Organization (WHO) recommend reducing intake to under 5 g a day to help decrease the risk of hypertension and related health problems.

Lowering salt intake can benefit people both with and without hypertension.

Moderating alcohol consumption
Moderate to excessive alcohol consumption can increase blood pressure.

The American Heart Association (AHA) recommend a maximum of two alcoholic drinks a day for men, and one for women.

The following would count as one drink:

• a 12-ounce (oz) bottle of beer
• 4 oz of wine
• 1.5 oz of 80-proof spirits
• 1 oz of 100-proof spirits
• A healthcare provider can help people reduce consumption if they find it difficult to moderate their alcohol intake.

Eating more fruit and vegetables and less fat
People who have high blood pressure or people at high risk of developing high blood pressure should eat as little saturated and total fat as possible.

Instead, experts recommend:

• whole grain, high fibre foods
• a variety of fruit and vegetables
• beans, pulses, and nuts
• fish rich in omega-3 twice a week
• nontropical vegetable oils, for example, olive oil
• skinless poultry and fish
• low-fat dairy products
• It is important to avoid trans fats, hydrogenated vegetable oils, and animal fats, as well as large portion sizes.

Some fats, such as those in oily fish and olive oil, have protective effects on the heart. However, these are still fats. While they are typically healthful, people with a risk of hypertension should still include them in their total fat intake.

Yoga & Meditation are highly recommended practice which influences the rate at which your body can heal itself. Yoga techniques proper diet can improve your mood, calm your mind and help relax you.

 Hypertension GONE!!

STAY HAPPY ! 


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