In today's fast-paced lifestyle, hypertension, commonly known as high blood pressure, is on the rise. Our states of mind, such as anger, frustration, irritation, restlessness, and stress, contribute to the manifestation of hypertension. Moreover, the constant busyness often leaves us forgetting to relax, which is also a significant factor underlying this condition. Faulty food habits and a lack of exercise are some other factors that affects our blood pressure. Today I am going to give you three steps which will help you manage your hypertension.
Step 1: Prioritize Relaxation
Relaxation plays a crucial role in reducing high blood pressure. Taking time to relax and unwind not only promotes a sense of well-being but also has a positive impact on your cardiovascular health.
One way to incorporate relaxation is by scheduling dedicated periods of relaxation throughout your day. It could be taking short breaks to engage in deep breathing exercises, or simply finding a quiet space to clear your mind. By intentionally carving out time for relaxation, you're sending a message to your body that it's okay to unwind and let go of stress.
Another important aspect is adopting a relaxed attitude towards your work or daily activities. By consciously approaching your work with a relaxed mindset, you can reduce stress levels and promote a healthier blood pressure response.
Engage in activities that promote relaxation, such as taking a warm bath, practicing gentle stretching or yoga, reading a book, or listening to calming music.
Remember, relaxation is not a luxury but an essential part of maintaining overall well-being and managing high blood pressure.
Apart from these disciplines. managing stress, limiting alcohol consumption, quitting smoking, maintaining a healthy weight, and scheduling regular check-ups with your healthcare provider are all crucial in managing high blood pressure.
Step 2: Mindful Eating
The first step towards reducing high blood pressure is to adopt a mindful eating approach. Cut back on processed foods, sodium, and saturated fats. Instead, focus on incorporating fresh fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. And remember, portion control is key!
Let's talk about five specific foods that can help you in your journey:
1. Leafy Greens
2. Berries
3. Oats
4. Yogurt
5. Flaxseeds
Step 3: Regular Exercise
In addition to traditional exercises like brisk walking, jogging, or cycling, incorporating specific pranayama’s and asanas can be beneficial for reducing high blood pressure. Here are a few –
• Pranayamas:
1. Rechaka (Exhalation Breath): Focus on slow, deep exhalations while keeping your inhalations natural. Inhale for 2 seconds and exhale for 4 seconds. Exhalation breath helps activate the parasympathetic nervous system, promoting relaxation and reducing stress.
2. Diaphragmatic Breathing: Also known as belly breathing, this technique involves deep inhalations, expanding your abdomen, and slow exhalations, allowing your belly to relax. It helps reduce stress, calm the mind, and promote overall relaxation.
Next let’s see yoga Asanas that are good for reducing high BP.
Few asanas like yastikasna, parvatasana, pavanmukthasana and hastapadaangushtasana helps in relieving stress from body and consequently it can calm your mind. So, practice these asanas every day.
These are some of the habits you must employ to maintain normal blood pressure. Hypertension is a reversible condition if you maintain a healthy lifestyle and implement the techniques I have just outlined. Take care. Namaste!
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