News India Live, Digital Desk: Hypertension, commonly known as high blood pressure, is one of the most wide lifestyle diseases affecting millions of people worldwide. It often grows quietly but causes serious health risks such as stroke, heart attack, kidney failure and cognitive decline.
While drugs are usually given to control it, but long -term prevention and inverter are linked in changing a conscious lifestyle. Hypertension is multidimensional, including physical, emotional and environmental factors. Understanding and resolving these root causes can lead to permanent welfare and heart health.
Understanding the root causes of high blood pressure
Dr. Manoj Kottari, Medical Director and CEO of Atmaantan Wellness Center It is said that high blood pressure does not develop overnight.
He said that this is the result of frequent imbalance in physical systems. One of the main reasons for this is the increase in blood volume due to excessive intake of salt and sugar. Sodium causes water to maintain water in the body, which increases the amount of blood in circulation, which puts pressure on the arteries walls. Similarly, more sugar intake contributes indirectly by promoting insulin resistance and metabolic syndrome.
Water deficiency plays an important role by disrupting kidney function. The kidneys control blood pressure by maintaining fluid and electrolyte balance. Dehydration disrupts this function, which increases blood pressure. In addition, neurological dysfunction, especially the enlarged activity of the sympathetic nervous system leads to chronic vasoconsticks, where the blood vessels are compressed, which increases blood pressure.
Additionally, oxidative stress affects endothelial function due to insufficient antioxidant intake. The internal layer of blood vessels requires antioxidants to produce nitric oxide, which helps in vasodiation. Lack of these nutrients makes the arteries harden and blood pressure increases.
Cholesterol -induced atherosclerosis is also a major reason for this. The accumulation of poor cholesterol (LDL) makes the blood vessels narrow, causing the heart to work hard to pump blood, resulting in high blood pressure. Smoking increases it further by damaging blood vessels and reducing the supply of oxygen.
Due to reduced efficiency of the heart due to motionless behavior, the heart’s stamina decreases. Regular heart struggles under pressure through physical activity. Physical inactivity also increases weight, leading to increased peripheral resistance, forcing the heart to pump more.
Emotional health cannot be ignored. Chronic stress, poor sleep, adrenal insufficiency and increased sympathy tone are deeply connected. Those who are often stressed, threatened, avoids, or are trapped in negative self-discussion and anxiety, they are more likely to suffer from high blood pressure. Emotional burden and poor combat mechanisms stimulate hormonal reactions that increase blood pressure over time.
Omega-6 fat, processed foods, junk foods and inflammatory diets filled with chemical additives cause inflammation in the inner walls of the arteries, which further increases the risk.
Lifestyle
Dr. Kuttari also suggests that hypertension prevention and management require an integrated lifestyle approach that addresses all health dimensions – physical, emotional, nutritional and spiritual -.
1. Improve your diet
Dash (dietary approach to prevent high blood pressure) diet is basic. This plan emphasizes this:
- Increase intake of fruits and vegetables
- Whole grains
- Lean protein (mainly plant-based)
- Lower -fat dairy
- nuts and seeds
It is very important to reduce salt intake. Keeping the amount of sodium less than 1500 mg/day can reduce blood pressure. Take refreshing, cooked food in the house instead of processed foods. Avoid highly processed foods, fast food and sweet snacks, as they contain hidden salt, sugar and unhealthy fat.
Include anti-inflammatory and antioxidant-rich foods such as berries, leafy vegetables, turmeric, garlic and green tea. Avoid heavy oil containing omega-6 such as corn, sunflower and soy oil. Instead, use healthy fat like olive oil, flaxseed and ghee in restrained amounts.
Kidney-friendly diet is also important-reduce excess protein, avoid excessive caffeine, and limit high-potassium foods if the kidney function is bad. Beware of over-the-counter drugs such as Nsaids, antacid and antibiotics, which can put a burden on the kidney and increase blood pressure.
2. Activity as a medicine
Physical inactivity is one of the major risk factors for hypertension. Medium exercise for at least 30 minutes per day can reduce blood pressure dramatically. Choose the following activities:
- Walk
- float
- cycling
- Aerobics
- dance
- strength training
Exercise improves heart function, reduces body fat and increases vascular elasticity. It also includes simple activities such as stretching, stairs climbing and horticulture.
3. Yoga, Meditation and Pranayama
Hypertension is physical as well as mental problem. Yoga and pranayama (breathing techniques) help parasimpethetic nervous system to activate, reduce heart rate and calm the mind.
Activities such as alternative nasal breathing, corrupt, and deep medium breathing promotes hypertrophy and reduce sympathy hyperactivity.
Meditation creates emotional flexibility, improves self-awareness, and reduces cortisol (stress hormone). A few minutes of mindfulness or guided meditation can have a profound effect on blood pressure daily.
4. Hydration and Kidney Health
Water is very important for healthy blood pressure. Clear, mineral -rich water consumed regularly throughout the day. Hydration helps in better functioning of the kidney, helps in detoxification and maintains the viscosity of blood.
Avoid sugar -rich beverages, energy drinks and alcohol. Natural beverages such as coconut water, barley water or herbal tea can help to further improve hydration and kidney health.
5. Mental and emotional welfare
Uncontrolled emotions are silent triggers of high blood pressure. Create a strong mechanism to deal with stress:
Jernling: Write your thoughts daily. This helps in removing emotional purification and mental dislocation.
Discussion: To reduce cognitive overload, take out the over-thought by taking your thoughts on paper before sleeping.
Target priority: Simple your two-two list. Reduce mental stress by clearly identifying what is really important.
Therapy or coaching: Sometimes, external aid is necessary to get rid of emotional burden or trauma.
Practicing gratitude, engaging in meaningful relationships, and doing things that give you pleasure, they are powerful resistance to long -term stress.
6. Sleep and adrenal health
Poor sleep contributes to adrenal fatigue and spoils blood pressure. Ensure a comfortable sleep of 7-8 hours per day. Create a cool routine before bedtime, avoid screen contact 1 hour before bedtime, and consider herbal aid (eg chamomile or ashwagandha) if necessary.
Proper adrenal support includes reducing stimulants such as caffeine, resting when tired, and practicing grounding techniques to regulate circadian rhythms.
7. Quit addiction and torture
Smoking, alcohol and drug intake increases blood pressure to a great extent and damages the cardiovascular system. It is unavoidable to leave them. Consider professional help if necessary. Detox your body through sweat (sauna, exercise), lymphatic massage and clean food.
High blood pressure can be prevented. When the right environment is found, the body is incredibly reactive to positive changes.
A combination of clean diet, conscious activity, emotional treatment and spiritual relationship can help you control your blood pressure and life. Start by taking small, constant steps. Remember, health is not a floor but a way of living, and the power of change lies in your daily options.
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