Article by Dr S P Pradhan on 18th June, 2023
High blood pressure are more common than infectious diseases. Our focus will be on natural ways of lowering blood pressure to lessen dependence on drug therapy.
Normal blood pressure is less than 120/80 mm Hg. High normal BP is systolic 120- 129. Diastolic is less than 80mm Hg. Stage 1 hypertension is when systolic BP 130- 139 mm Hg. Diastolic BP is 80-89 mm Hg. Stage 2 hypertension is when systolic blood pressure more than 140 mm Hg and diastolic BP is more than 90 mm Hg.
Diet
Diet is very important step in natural way of controlling BP. Particularly DASH diet is meant for controlling high blood pressure. DASH means Dietary Approaches to Stop Hypertension. It includes more fruits and vegetables and less fat dairy products and whole carbohydrates. Limiting foods that are high in saturated fats, trans fats and cholesterol. Eating more of whole grain items, fish, poultry and nuts. Fruits and vegetables not only rich in fiber but also enormous antioxidants to fight infections and cancer. It mainly focuses on mineral rich diet like potassium, magnesium and calcium. It emphasizes on low sodium in diet at 2400mg or 1teaspoon. Another approach known as DASH-Sodium relies on low sodium diet with total sodium limiting to 1500mg or less. Sodium is a culprit in hypertensive patients. Rather we have to focus on potassium rich foods like banana, coconut water, green leaves.
Exercise
Exercise helps in increasing the cardiac output with less effort. The pressure on the arteries decreases lowering BP. Physical exercise is an important life style modification that may aid in prevention of hypertension. Aerobic exercises have a greater impact on blood pressure. This includes running, jumping, cycling, swimming. At least 150 minutes of vigorous exercise is required per week to get better results. It is also helpful in weight control and regulating metabolic syndromes like diabetes and high cholesterol.
Weight loss
Overweight and obesity are big risk factors to high blood pressure. Each kg of weight loss decreases the blood pressure by one mm of mercury. Weight reduction causes the arteries or blood vessels more compliant so that it can effectively pump blood with less effort.
Reduce Stress
Stress increases the stress hormones like cortisol, adrenaline which have the direct impact on high blood pressure. They are involved in increasing the heart rate and blood pressure. Avoid trying to overthink about the problems. Make plans rather than overthinking. Express gratitude to others. We can have mind relaxing Yoga to relax our body and mind.
Sound sleep
Poor sleep quality leads to hypertension. It also increases the stress hormones having adverse impact on cardiac profile. We should have at least 6 to 8 hours of sleep everyday. We should have regular timing of sleep everyday so that we can have sound sleep. The sleep area should be cool, dark and quiet. It should not be noisy. Don’t go to bed hungry or overeaten. Avoid bed time alcohol, caffeine or any soft drink that can affect your sleep. The late night watching of TV should be avoided.
