High Blood Pressure: Symptoms, Reasons & Cure with Yoga

Blood flows in our blood vessels and that stream of blood gets momentum to flow from the heart. The heart works day and night, without stopping for a moment, pumping blood like a pumping machine. By contraction of heart, the blood reaches the arteries and after nourishing the cells of organs of the body, comes back to the heart. This blood is then purified by heart through lungs and supplied to the organs of the body. The pressure caused on blood by contraction of the heart is called Blood Pressure. Normal pressure is a natural act but when this act becomes abnormal, it becomes a disease. When the pressure is high, it is called High Blood Pressure. When the pressure is low, it is called Low Blood Pressure. Systolic – heart contracts to supply blood to the body through arteries. Diastolic – heart receives blood from the body – heart relaxes – the pressure created at this time is diastolic. Balanced pressure of these two actions is Blood Pressure.

Symptoms of High Blood Pressure:

Heaviness in head, difficulty in breathing, tiredness / fatigueness, insomnia, increase in heart beat rate / chest pain.

Reasons of High Blood Pressure:

Aging: Blood pressure increases with aging. Males – after 45 years of age, females – after 55 years of age.

Obesity: Overweight / obesity causes high cholesterol level, high glucose level, reduces mobility and causes poor supply of oxygenated blood to cells. Reduces elasticity of blood vessels and causes more pressure on walls of blood vessels to ensure flow of blood throughout the body which is spread all over in an irregular manner deshaping the whole figure, increase in absorption of sodium by renal tubules. All these factors contribute to high blood pressure. Obesity accounts for 65 to 78% of cases of high blood pressure.

Uric Acid: Increase in level of uric acid beyond normal limit (3.5 to 7 mg/dl) in the blood causes oxidative stress and leads to high blood pressure due to decrease in availability of nitric oxide. Nitric oxide helps to keep elasticity of blood vessels.

Diabetes: There is a higher level of glucose in blood (due to cells becoming insulin resistant or due to less quantity or inferior quality of insulin hormone produced by the pancreas gland). High glucose levels in blood damage small blood vessels and filtering units within the kidneys and affect kidney function – waste and fluid is not filtered properly leading to water and salt retention. This raises blood pressure.

Two out of three people with Type 2 diabetes also have high blood pressure.

Stress: Cortisol and adrenaline hormones are released by the kidneys in a stressful situation and cause the heart to beat faster and blood vessels to narrow, which in turn raises the blood pressure at that particular time. If stress continues for a longer period, it may eventually lead to hypertension.

Wrongful lifestyle: Pressure of work due to high targets, no physical exercise/yoga practice, wrong daily routine.

Diet: Imbalanced diet, more intake of salt in diet, drinking/smoking.

Hereditary: If parents/grandparents have high blood pressure, it passes to offsprings.

Cure of High Blood Pressure:

Regular Yoga Practice: brings positive changes in lifestyle and daily routine. Boosts normal functioning of: Digestive and Excretory system, strengthening of Respiratory system, improved function of Endocrine glands, improved flow of blood in blood vessels, improved flow of pranic energy in nerves, reduction in stress at physical and mental level, weight gain stops initially and gradually there is weight loss, muscles become flexible and result in improved metabolism.

Asanas: bring flexibility, stability and balancing.

Shashankasana II (Rabbit Pose / Hare Pose), Butterfly Pose (Baddha Konasana), Bhujangasana (भुजंगासन), Shalabhasana (Locust Pose), Setu Bandhasana (सेतुबंधासन / Bridge Pose), Shavasana (शवासन) are beneficial. Gatyatmak-Paschimottanasana (Dynamic Back Stretch Pose), Halasana, Sarvangasana (Supported Shoulder Stand) should not be practiced.

Pranayam: Breath becomes steady, rhythmic and in a controlled manner.

Deep and long breathing, Sheetali Pranayam, Sheetkari Pranayam, Bhramari Pranayama, Chandrabhedi Pranayam, Anulom Vilom Pranayam are beneficial. Bhastrika Pranayam, Suryabhedi Pranayam, Kapalbhati Pranayam, Agnisar Kriya Pranayam should not be practised.

Meditation: activates inner energy engineering process, brings deep relaxation at the level of body and mind.

Diet: Those who practise yoga daily, start taking a sattvic, balanced and nourished diet.

Diet should be 75% alkaline and 25% acidic.

Alkaline diet: lowers blood pressure, have antioxidants (destroy free radicals which damage blood vessels), have fiber—flush out toxins from the body, improves metabolism, reduces obesity, reduces acidity, have nutrients (minerals and vitamins) and cells do not become insulin resistant. Alkaline diet includes bottle guard, green leafy vegetables, tinda, tori, parmal, bhindi, cabbage, bitter gourd.

Salad: Tomatoes, beet root, turnip, cucumber, carrot, black salt are alkaline.

• Garlic boosts nitric oxide level, containing allicin which controls B.P. and cholesterol.
• Ginger – prevents blockage in arteries, improves blood circulation.
• Black Pepper – in small quantities keeps arteries clean and alleviates hypertension.
• Sprouted Fenugreek – helps to reduce B.P., sugar level in blood, cleans blood.

Fruits: Include 30% fruits in your diet. Rich in potassium (Banana, kiwi, papaya, water melon, persimmon, coconut water, muskmelon).

Citrus fruits: Rich in Vitamin C (oranges, strawberry, cherry, grapes, pine apple, guava, mango, nashpati).

Dry fruits: Resin are rich in fiber and potassium.

Seeds: Pumpkin seeds: rich in potassium.

Ajwain: acts as blood thinner and have thymol which prevents deposit of blockage in blood vessels.

Arjun ki chhaal: acts as blood thinner.

Acidic diet: Non veg (red meat), eggs, dairy products, processed food, bakery items, refined sugar.

Hydrate: Keep the body hydrated. Drink water. Dehydration shoots up B.P.

There is a strong correlation between high blood pressure and adverse cardiovascular outcomes.

Mudra: High blood pressure and other heart related conditions are caused by imbalance of earth, ether and air elements in the body. Apanvayu Mudra helps in balancing these elements.

Apanvayu Mudra:

duration (45 minutes)

Benefits are:

• Excess air element (apan vayu) causes narrowing of blood arteries making them hard and thick. This mudra balances the air element.
• Imbalance of earth and ether element causes anxiety / nervousness which causes blood pressure to go up. This mudra increases the earth and ether elements.
• Ether element creates space – clears the blockage in arteries and it detoxifies the body.
• Earth element helps to strengthen the heart muscles and regulates heartbeat.

~ Ramesh Chander Maini