All you need to know about the silent killer -Hypertension

What is Hypertension?

Hypertension, also known as high or raised blood pressure, is a condition in which the blood vessels have persistently raised pressure. Usually, hypertension is defined as blood pressure above 140/90 and is considered severe if the pressure is above 180/120.

Signs of Hypertension

Hypertension is known as a "silent killer." Most hypertensive people are unaware of their condition because there are no warning signs or symptoms. This is why having a regular check-up is important. Some changes or signs of hypertension are-

i) Early morning headaches

ii)Nosebleeds

iii)Irregular heart rhythms

iv)Vision changes and buzzing in the ears

v) Fatigue

How Meditation helps to control Hypertension?

Relaxation techniques increase the formation of a compound that opens up blood vessels, which in turn lowers blood pressure. Meditation activates your body's “rest-and-digest” functions, which counteracts the “flight-or-fight” responses. Integrating the practice into a daily routine has been linked to lower heart rate and blood pressure.

Some studies have also shown patients who regularly meditate are either less likely to need blood pressure medication or shift to lower doses.

Transcendental meditation (a type of meditation that involves silently repeating a word, sound, or phrase to prevent distracting thoughts from entering the mind) may be effective for blood pressure control. According to a 2008 analysis of nine clinical trials, investigators concluded that practicing transcendental meditation may have the potential to reduce systolic and diastolic blood pressure by approximately 4.7 and 3.2 mm Hg, respectively. (Systolic blood pressure is the top number in a blood pressure reading; diastolic blood pressure is the bottom number.)?

Mindfulness-based stress reduction (MBSR), a subset of mindfulness meditation that has been standardized and manualized, is said to treat depression and anxiety, lower stress, and treat health conditions like hypertension. MBSR is a program that utilizes meditation and stress management techniques.

Other lifestyle changes that can help reduce hypertension or actively balance it are-

• Reducing salt intake (to less than 5g daily).
• Eating more fruit and vegetables.
• Being physically active on a regular basis.
• Avoiding the use of tobacco.
• Reducing alcohol consumption.
• Limiting the intake of foods high in saturated fats.
• Eliminating/reducing trans fats in the diet.