Practising hatha yoga – a combination of asanas, pranayam and meditation daily as well as maintaining healthy lifestyle may help reduce blood pressure in patients with pre hypertension, a study has found.Pre hypertension — slightly elevated blood pressure — is blood pressure readings with a systolic pressure from 120 to 139 mm Hg or a diastolic pressure from 80 to 89 mm Hg. Readings greater than or equal to 140/90 mm Hg are considered hypertension — or high blood pressure.”Patients with pre hypertension are likely to develop hypertension unless they improve their lifestyle,” said lead author Ashutosh Angrish, cardiologist at Sir Gangaram Hospital in Delhi.”Both pre hypertension and high blood pressure raises the risk of heart attack, stroke and heart failure,” Angrish added.The investigators found that in the yoga group, both 24 hour diastolic BP and night diastolic BP significantly decreased by approximately 4.5 mmHg, while the 24 hour mean arterial pressure significantly decreased by around 4.9 mmHg.”Although the reduction in blood pressure was modest, it could be clinically very meaningful because even a 2 mmHg decrease in diastolic BP has the potential to decrease the risk of coronary heart disease by 6 per cent and the risk of stroke and transient ischaemic attack by 15 per cent,” Angrish said.
In the study, the team investigated the impact of hatha yoga, which included stretching exercises (asanas), breath control (pranayam) and meditation, on blood pressure in 60 patients with pre hypertension who were otherwise healthy.
Controlling blood pressure, cholesterol as well as adopting a healthy lifestyle including daily exercise regimen such as yoga, may help prevent cardiovascular disease.The findings were presented at the 68th Annual Conference of the Cardiological Society of India (CSI) held in Kochi, Kerala.Blood pressure is the force of blood in your arteries. The right pressure varies from person to person and needs to be regulated. Only then will your system function smoothly. The American Heart Association considers 120/80 as the standard blood pressure limit. Pre-hypertension is when your parameter is between 120/80 and 140/90. Anything above 140/90 is hypertension and is dangerous.Hypertension is an independent condition which means that it is not triggered by other medical conditions like diabetes, heart-related problems or kidney malfunctioning.
Stress is a significant factor that causes hypertension. When you are stressed, your heart beats faster, and your blood vessels contract.Other factors such as adverse lifestyle choices including smoking, drinking, drug abuse also causes harm.If you do not exercise enough or are overweight, you could be heading towards hypertension.Neither a high nor a low blood pressure is desirable; a balance is essential in the body. While healthy dietary habits contribute to maintaining the balance, you cannot ignore the role played by the mind either. So, how can you harmonize the two? The answer lies in the ancient science of yoga. By regularly practicing simple postures, yoga will help you combat blood pressure problems.Yoga asanas involve breathing consciously and deeply while synchronizing your body movements. They can help control blood pressure naturally, primarily by relieving stress. Yoga asanas can soothe the nerves and help slow down an abnormal heart rate.Yoga helps in increasing immunity and reducing incidences of heart problems like heart attacks and strokes.
Lack of sufficient rest is the primary reason for stress and hypertension. Yoga helps regularize sleep habits and patterns.
Obesity can also lead to hypertension. Regular practice of yoga and an improved diet regulates body weight.Yoga gives positive energy to the body and mind. It makes you happier and more hopeful in life. In the long run, this helps to regulate blood pressure levels.This pose can be done even after lunch or dinner. It helps to control obesity and increases blood flow to the lower abdomen.Relieves stress, depression, and fatigue. It helps the body relax and prepare for sound sleep. It also stimulates blood circulation. You could also practice the yoga nidra.
