Top 7 Home Remedies & Yoga Tips For High Blood Pressure
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.
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.
