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Top 7 Home Remedies & Yoga Tips For High Blood Pressure

High blood pressure or hypertension is a disorder of the circulatory system where the blood exerts more than normal pressure on the vessels that carry it from the heart to the rest of the body. High blood pressure can contribute to the development of various other diseases which can harm the vital organs i.e. the kidney, the heart and the brain, and even lead to their failure. It is caused mostly by poor dietary and lifestyle choices. High blood pressure can be managed with non invasive treatment at home by modifying one’s lifestyle and diet and following some yoga practices.
High Blood

Introduction

One of the most common disorders affecting people, especially those living in the developed countries and those living a life of high standard as per the society, is hypertension. Hypertension is the technical name for high blood pressure. It is common but still serious, because it originates at the most basic level of the body. High blood pressure is not concerned with just the blood itself but more with the heart; therefore it is a threatening condition for the heart as well as the brain, the kidneys, the lungs and then all of the body.

It is therefore suggested that abnormal values of blood pressure should not be ignored since they can be a symptom of other diseases. It has been observed that abnormally high values of blood pressure can cause or aggravate many conditions of the heart in a series:

  • Abnormally high blood pressure is caused by faulty diet and lifestyle.
  • High blood pressure is relatable to plaque buildup in the arteries as well as high cholesterol.
  • Arrhythmia or abnormal heart rate is caused by high blood pressure.
  • High cholesterol and high blood pressure together cause stiffness in the arteries, it is known as atherosclerosis.
  • The heart valves can be weakened and dilated or stiffened, giving rise to cardiomyopathy.
  • Chronic conditions of atherosclerosis can cause coronary artery disease.
  • Weakened and stiffened walls of the heart can lead to partial or total heart failure.

High And Low Blood Pressure

The heart receives oxygen-rich blood from the lungs and supplies it to the whole body via arteries. The heart is working full time and doesn’t get tired. But, its function depends on the diet and lifestyle of the person. For example, after one has eaten a big meal that is high in processed and cured ingredients, the heart will have to work harder to supply blood to the stomach because the stomach requires extra energy and oxygen when it is filled with heavy meals. In turn, the blood supply from the rest of the body is compromised and all organs start asking the blood for more blood flow. The heart cannot ignore the demands of the body and it works harder to meet the growing demands of the body. Similar events happen when a person doesn’t make any use of its body for movements and trains the heart to become lazy over time. This makes the heart have to work harder than it would normally do.

The blood exits the heart at a certain pressure. The pressure exerted by the blood at the walls of the arteries is measured by us using external equipment. The pressure felt by the arteries when blood travels from the heart to the body is noted as systolic blood pressure. The pressure felt by the arteries when the heart relaxes after pumping is noted as diastolic blood pressure. A value of 120 mmHg is considered normal for systolic pressure and that one of 80 mmHg is considered normal for diastolic pressure. Values significantly above or below the normal values are termed as high or low BP respectively.

Home Remedies For Regulating Blood Pressure

Blood pressure can be regulated by making use of home ingredients and making small changes to one’s eating habits. Medications can be avoided by just rectifying the diet. The following tips shall be helpful in regulating blood pressure levels at home:

  • Practice Yoga : Yoga eliminates all imbalances of the body. It particularly purifies blood channels and relieves stress. It can bring about unexpected benefits and desirable changes in one’s life.
  • Consume More Potassium And Less Sodium : Sodium increases blood pressure. It is an important mineral required by the body but it is present in just too many foods these days that it is harming us. Potassium compensates for the bad effect of sodium on the body and supports circulation of water, nutrients and oxygen via blood. Examples of potassium rich foods are bananas, melons, dried fruits, nuts and seeds.
  • Reduce Caffeine Consumption : Caffeinated drinks such as coffee, tea and sodas may feel compulsory to some people. But caffeine intake is directly linked with stress and poor sleep, which harms the body in ways we cannot even imagine. Caffeine isn’t required to be avoided, but it should be consumed in moderation. Three cups of medium-strength coffee are more than enough for an adult in a day.
  • Eat Fruits Such As Berries And Citrus Ones : Citrus fruits and berries include oranges, limes, grapefruits, lemons, strawberries, blueberries, raspberries and even local mulberries. They can be extremely beneficial in regulating abnormally high blood pressure levels, because they improve the constitution of the blood directly and thus can prevent many disorders of blood and the cardiovascular system. They also eliminate chances of getting nutritional deficiencies.
  • Go Vegan or Vegetarian : by giving up on meats and all foods that are of animal origin one helps their heart function better and live longer. It isn’t being said that meats and fish are necessarily bad, but the way they are prepared while cooking makes them a poor choice for health and nutrition. Any meat that is high in protein and low in carbohydrates and fat, when cooked with oil and served with bread, becomes more harmful than beneficial. Also, dairy products are not bad in their natural form but their processing into various desserts, heavy creams and cheeses makes them extremely bad for the heart and the blood. Therefore, we recommend trying to quit or at least reduce consumption of animal products.
  • Eat Nuts And Seeds : Nuts and seeds such as almonds, sesame, flax, walnuts, etc. are small but they are very powerful health supplements at the same time. They are packed with healthy fats that are not found in vegetable oils. These fats benefit the heart by increasing the high density cholesterol and decreasing the low density cholesterol. Oils used in cooking should also be preferably from nut and seed origin.
  • Add Herbs And Spices To Food : This small step can work wonders in preventing diseases and preserving your overall health. Herbs and spices are medicinal in nature. They have different properties and if used properly, they can be beneficial for many disorders. A diet expert specializing in yogic and ayurvedic diet can suggest the best herbs and spices suitable for an individual upon looking at all his conditions.

Yoga Practices

Yoga practices that specifically benefit individuals with high blood pressure are listed below. These can be done by healthy individuals as well, since these are equally effective in preventing the occurrence of disorders.

  • Surya Namaskara : Surya Namaskara is a series of poses done twelve times at the least. It is a complete body workout in itself, and it works on all organs of the body.
  • Anuloma Viloma Pranayama : The alternate nostril breathing practice is a favorite of many people because it seems easy. It is definitely easy to perform but that doesn’t mean it is any less effective. In fact it is the most powerful practice for disorders of the circulatory and the cardiovascular systems.
  • Bhramari Pranayama : Also known as the humming bee breathing exercise, the bhramari pranayama is an extremely relaxing and calming practice that is used to heal countless disorders of the cardiovascular and the nervous system.

Other Tips

  • Quit smoking. Smoking is the worst thing you can do for your blood pressure and your heart health.
  • Limit your alcohol consumption. Alcohol consumption is linked with abnormally high cholesterol levels.
  • Drink enough water (8-10 glasses per day). Water helps balance out all abnormalities in the blood and its related parameters.
  • Eat fewer meals containing meat. Instead, consume more soy products for protein.
  • Eat more fresh fruits and vegetables. They will help prevent all diseases in the long term.
  • Include salads in every meal. Salads are a great way to include fiber in the diet.
  • Cut back on sugar. Sugar is not beneficial for the body; it should only be used in small amounts to create taste.
  • Maintain a healthy body weight. It shall prevent many diseases.
  • Maintain a healthy waist-to-hip (for women) or waist-to-chest (for men) ratio. It indicates the amount of harmful fact accumulated in between the visceral organs.
  • Get your bio parameters checked regularly. They may reveal the development of other conditions if any.
  • Remain physically active throughout the day. This shall prevent many diseases in the long run.
  • Practice yoga and learn meditation. Doing so will keep your mindset and approach clear in all aspects of life and in health as well as disease.

Conclusion

High blood pressure needs to be managed with safe practices that do not involve any medication and thus have no side-effects. High blood pressure is one of the disorders contributing to other conditions of the heart. Thankfully, it can be managed very well with self care at home. A dedicated routine consisting of both diet and exercise can bring down the high blood pressure levels of a person. This shall also include cutting out foods and activities that unnecessarily increase blood pressure, and are generally harmful for health. The tips described here are safe for everyone, but pregnant women and people with other conditions such as low blood pressure should not practice these tips without expert guidance.
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Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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