Hypertension Kills You Faster Than Your Imagination
Hypertension is one of the most common health problems affecting billions of people. It affects men more than women but the mortality rate is very close, 1 in every 4 men and 1 in every 5 women dies with chronic hypertension. In recent decades, hypertension is affecting the middle and lower class more than the upper class and the only reason is the lifestyle. As being a health professional, I see 3-4 deaths per week in my ward because of hypertension complications.
Hypertension commonly called as High BP is the increased blood pressure in the blood vessels like a water pump motor pushes water in a rubber pipe, the water creates pressure on the walls of rubber pipe, imagine if the thickness of rubber pipe is reduced or the viscosity of water increase; in both cases, the motor has to apply more pressure to do the same level of work, our heart has to do the same.
Our heart supplies blood to all body parts through blood vessels with a normal blood pressure that measures 120/80mmHg. But when your blood pressure crosses this normal limit of 120/80mmHg then it’s a signal that the body is not doing fine. Something is wrong but most of the people ignore it.
Hypertension doesn’t develop in a day, it is the result of poor lifestyle continuously followed for months or years. Here we will discuss the causes, signs and symptoms and prevention only. Because yoga is a part of prevention that is our main goal, to control or prevent hypertension.
What Are The Causes Of Hypertension?
1). Primary Hypertension
It is the result of either your genes or your lifestyle. You have high chances to be a hypertensive if your family has a history of hypertension. If not then the diet pattern that mostly includes high junk food intake, use of butter, oils, fat, spices in daily food items, high salt intake, a large gap between meals, low water intake, alcohol or smoking, substance abuse; all these things put you at risk.
Lack of exercise and sedentary lifestyle is another reason, long sitting hours at the office, weight gain, no physical activity, laziness will make you either a hypertensive or a diabetic. So, do you have to say NO to all of this, well no you just have to balance this.
2). Secondary Hypertension
Hypertension that develops as a result of any other health condition like kidney disorders, endocrine disorders, thyroid hormone imbalance, obesity, pregnancy, depression and Stress. Hypertensive can be very dangerous for both mother and baby if developed during pregnancy, it requires close monitoring and hospitalization to prevent complications.
Signs And Symptoms
Asymptomatic in starting stage
Headache (particularly in the morning and at the backside of head)
Tinnitus (buzzing sound in the ear)
Prevention Of Hypertension
Reduce salt intake in your diet
Reduce alcohol intake
Reduce oils and butter in the diet
Reduce weight if you are obese
Do regular exercise for 30 minutes- 1 hour
Take healthy meals
Increase dietary fibres, fruits, vegetables and cereals
Increase water intake
Make either Yoga or Exercise a part of your daily routine.
Here we will learn some easy Yoga Asanas that will help you to deal with your hypertension easily. It will take 15- 20 minutes of your routine.
1). Padmasana (Lotus Pose)
Sit on a firm surface.
Put your left heel over your right groin area supporting your foot with your hands.
Now hold your right foot with both your hands and take it towards the left groin area.
Place it over the lower leg if you can't reach the groin area.
Practice it slowly and within a few days you will be able to do it perfectly.
Now keep your head, neck and back in a straight line and focus on your breathing, inhale-hold-exhale.
Duration: 2-5 minutes.
Best pose for meditation.
Help to fight hypertension, insomnia, asthma, other sleeping disorders.
2). Siddhasana (Accomplished Pose)
Sit on a yoga mat or floor with legs straight and hands at sides.
Bend your left knee and bring the heel closer to your right groin area.
Bend your right knee and bring it close to your left ankle, inhale slowly and while exhaling, hold your right foot with both your hands and place it above your left ankle, slowly bringing your right heel into the opposite groin area.
Slide the toes of the right foot into the area between left calf muscles. If you are not able to do this, don’t force yourself, practice it daily.
Sit straight, look forward and place both your hands on your knees palms facing upwards, press your middle finger with your thumb. Keep your arms straight.
Now breathe slowly and try to focus on your breathing. You can also do it with closed eyes.
Duration: 3-10 minutes.
Give all the benefits of Padmasana.
Strengthens the spine, reduces back pain and maintains the flexibility of the spine.
Open hips and increase flexibility in your hips and groin area.
Cures heart problems, hypertension, diabetes, asthma.
Helps to practice meditation longer and good for mental health.
3). Vajrasana (Diamond pose)
Kneel down, both legs should touch the ground and both heels and big toes should be close.
Rest your buttocks on your heels and rest your hands on your knees.
Keep your head, neck and back in a straight line and start focusing on your breathing.
The only Asana that can be done after meals.
Decrease indigestion problems, constipation and gas problems.
Helps to control blood pressure.
Reduce leg and knee pain.
4). Matsyasana (Fish Pose)
Matsyasana has 3 poses. You have to do this in sequence.
Sit in padmasana, put both your hands at sides, slowly lower your back and come to a lying position or you can lie straight on the floor and put your left heel over right groin area and right heel over left groin as in Padmasana.
In the first pose, stretch both your arms and place it under your head, maintain the pose for a few seconds and keep breathing slowly.
In the second pose, hold your right foot with the left hand and left foot with the right hand, keep breathing and maintain this pose for 5-10 seconds.
In the final pose, start from the second pose and try to arch the back as far as possible without much straining. Maintain this posture for a few seconds and keep breathing.
Practice this asana slowly, in starting do it for 10 seconds and keep increasing the time while mastering it.
Duration: 10 seconds to 5 minutes
Beneficial for the respiratory and gastric system. Make your lungs stronger and cure respiratory problems like COPD, asthma etc.
Increases spine flexibility, relieves back pain.
Maintain the blood flow that helps to regulate blood pressure and also increases glow on your face.
5). Shavasana (Corpse Pose)
Lie down straight on your back.
Put both your hands straight and keep your whole body relaxed.
Close your eyes, breathe slowly and relax your whole body starting with your toes , then feet and legs, coming upwards.
Take a deep and slow breath, relax your thoughts or keep gratitude feelings towards god.
Duration: 5-10 minutes
This Asana relaxes your whole body.
Good for physical as well as mental health.
Treat insomnia, blood pressure disorders, heart disorders.
Do it after doing all Asana to relax your whole body.
Categories: Health and fitness