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, constant busyness often leaves us forgetting to relax, which is also a significant factor underlying this condition. Faulty food habits and lack of exercise are some other factors that affect our blood pressure.
Manage Hypertension
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 very positive effect on the cardiovascular system.
One way to incorporate relaxation is by scheduling a dedicated period of relaxation in your routine. It could be taking a short break and engaging in some deep breathing exercises, or simply find a quiet place to just sit and relax by intentionally carving out time for relaxation. You are sending a message to your body that it’s okay to unwind and let go of stress.
Another important aspect of adopting a relaxing attitude towards your work or daily activities by consciously approaching your work with a relaxed state of mind. You can reduce stress levels and promote a healthier blood pressure response.
Engage in some activities that promote relaxation, such as having a warm bath, or practicing some gentle, simple stretching exercises, yoga asanas, or reading some books, or listening to some lovely music, talking some healthy conversation. All this would be helpful.
Remember, relaxation is not a luxury, but an essential part of maintaining overall well-being and managing high blood pressure. Managing stress, limiting alcohol consumption, quitting smoking, maintaining a healthy weight, scheduling regular checkups with your health care provider are crucial in managing high blood pressure. Now the second step is we should adopt a mindful eating habits. Cut back on processed food, sodium, saturated fats, white stuff. Instead, focus on incorporating fresh fruits, fresh vegetables, whole grains, lean proteins, and healthy fat in your diet. And remember, portion control, the quantity, is the main key.
Read Best Foods To Have After Your Workout on, https://beinghealthyyy.com/5-best-foods-to-have-after-your-workout/
Let’s talk about five specific foods.
Leafy Greens
Leafy greens like spinach are very rich in potassium, which helps your body get rid of sodium. Sodium is known to contribute high blood pressure. So incorporating these greens in your diet is really beneficial.
Berries
Berries such as strawberries, blueberries, raspberries are packed with antioxidants called flavonoids. Flavonoids have been shown to reduce blood pressure and reduce the risk of heart attacks.
Oats
Starting your day with a bowl of oat meal is a fantastic choice for such people who are looking to manage their blood pressure. Oats are high in fiber, which really would help in lowering your blood pressure. The blood pressure at both levels, systolic level and diastolic level, would be reduced. You can add fruits and nuts to make it more nutritious and more tasty.
Yogurt
Low-fat yogurt is an excellent source of calcium and probiotics, which have been associated to lower blood pressure. Look for plain yogurt or Greek yogurt to avoid additional sugar. You can top it with fresh fruits or a little honey for a tasty and healthy treat.
Flax seeds
Flax seeds are a plant-based source of omega-3 fatty acids, especially alpha-linolenic acid. ALA is associated with reducing blood pressure and promoting healthy heart. Add ground flax seeds to your smoothies, oatmeal or sprinkle them on salads for a nutty and nutritious dish.
Remember, these are just few examples of foods that can contribute in maintaining your healthy blood pressure. It’s important to maintain an overall balanced and healthy diet that includes fresh vegetables, fresh fruits, whole grains, nuts and seeds.
Regular Exercise
In addition to traditional exercises like brisk walking, cycling, jogging, incorporating specific pranayamas and asanas can be really beneficial for reducing high blood pressure. Here are a few pranayamas.
Rechak, Long Exhalation
Focus on slow and prolonged exhalation while keeping your inhalation natural. Inhale for two seconds and exhale for four to six seconds. Exhalation breath helps in activating parasympathetic nervous system, which promotes relaxation and which reduces stress.
Diaphragmatic Breathing, also known as Belly Breathing
This technique involves inhalation and exhalation in equal count, expanding your abdomen and lowering it down, allowing it to relax well. It really helps reduce stress, calm the mind and definitely helps in reducing hypertension.
Also read, https://www.cdc.gov/bloodpressure/about.htm
And now let’s see some yoga asanas to help hypertension. Few asanas like Yastikasana, Pavan Muktasana, Parvatasana, Hastapada Gushthasana helps in relieving stress from body and consequently would calm your mind. So practice these asanas regularly.
These are some of the habits which you should employ to maintain your normal blood pressure. Hypertension is a reversible condition. If you maintain a healthy lifestyle and implement the techniques I have just outlined, you are bound to remain healthy.
So take care.