One in every five young adults in India suffers from high blood pressure, according to the research paper presented at the 70th Annual Conference of the Cardiological Society of India (CSI). If we calculate it, this shows that around 80 million people have high blood pressure in India. High blood pressure is one of the major causes of premature death in the world. It is a major risk factor that induces heart attack, stroke, heart failure, atrial fibrillation, chronic kidney disease, and cognitive decline. High blood pressure and severe discomfort can make you more prone to heart disease and strokes.
Reasons for high blood pressure
It is often natural to experience a short-term increase in blood pressure during your exercise or after having a cup of coffee. But if your heart consistently pumps out more blood than its the usual rate or if your blood vessels become stiffer, your blood pressure will stay high, which will lead to hypertension. There are many causes for this to happen, including eating too much salt, being overweight, or even taking certain medications or drugs that will cause high blood pressure as one of its side effects.
Blood pressure is measured by millimeters of mercury and is abbreviated as mm Hg. There are two numbers involved in the measurement:
- Systolic blood pressure. The first number represents the pressure in which your blood vessels when your heartbeats.
- Diastolic blood pressure. The second number represents the pressure in your blood vessels between beats in the time when your heart is resting.
Your blood pressure mainly depends on how much blood your heart is pumping at one time and how much resistance there is in blood flow through your arteries. The more narrow your arteries are, the higher is your blood flow pressure through them.
A person is having blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure which is more than 130/80 mm Hg considered as high blood pressure. If the number is above normal but under 130/80 mm Hg, the person falls into elevated blood pressure. This means that he/she is more prone to developing high blood pressure.
Pressure points are the parts of the body generally derived from various meridian points, which are present in Traditional Chinese Medicine, Indian Ayurveda, Siddha medicine, and the field of martial arts. It refers to an area on the human body that can produce a significant amount of pain or other effects when manipulated in a specific manner. Here are 5 pressure points that will instantly lower your blood pressure.
It is the point between the big toe and second toe and is called the Liver 3 (LV 3), and it shouldn’t be disregarded in hypertension medications. You can apply pressure to it for one minute to help your body get relief from a range of problems such as blood pressure to menstrual pains and anxiety. Your feet have a variety of pressure points, and when they are massaged, they can bring a great improvement to your body.
LI 4 (Large Intestine 4) can be easily reached by your hand. You can apply pressure from your thumb of your other hand for some time or treat them with a pulsating movement. Applying pressure to this spot treats chronic pain and boosts immunity, along with helping with your high blood pressure.
PC 6 (Pericardium 6 or “Inner Gate”) is a pressure point situated on your inner forearm of the body. To find this pressure point, we can take approximately three finger widths from your wrist and aim for the middle finger. It will help your heart and controls your blood pressure and thereby regulating your circulatory system. It also treats nausea, headaches, and motion sickness.
GB 20 (Gallbladder 20 or the “Wind Pool”) are generally two pressure points on your neck on both sides of the vertebra and are present right under the base of your skull. You can apply medium pressure for about one minute at one time. You should keep your hands steady, and this doesn’t involve any other motion. When you are doing it for yourself, users should always use their thumbs. This can also help to release neck tension and treat fevers and as well as eye problems.
GV 20, also known as (Governing Vessel 20 or “Hundred Convergences”) is a pressure point present on the top of your head. You can find it by using the middle of your head by imagining a line going from one ear to the other ear. You can massage or press these points to lower your blood pressure, treat dizziness, or just to feel comfortable.
Here are some other effective ways to lower your blood pressure levels:l
1.By increasing your exercise
You should increase your activity and do more exercise. In a study, the older adults of the society who have participated in aerobic exercise training lowered their blood pressure. These results are as good as some blood pressure medication as well as drugs. If you exercise regularly, it will increase your heart and breathing rates, and by this, your heart gets stronger and pumps blood with less effort. This puts less pressure on your arteries, as well as lowers your blood pressure.
If you exercise for 40 minutes by challenging yourself, there are many benefits for your body when your exercise time is divided into three or four 10- to 15-minute segments throughout the day.
can take up the following exercise for yourself:
- By using the stairs instead of the lift.
- By walking instead of driving to a short distance.
- By doing your household chores
- By doing gardening
- going for a cycle ride
- By playing a team sport
- Just do it regularly and work up to at least half an hour per day of moderate activity.
2. By losing weight
You have to lose weight if you’re overweight. If you’re overweight by losing even 3-5 kg can reduce your blood pressure. Plus, it will also lower your risk for other medical problems. A review of several studies has reported that weight-loss diets reduced blood pressure by an average number of 3.2 mm Hg in diastolic and 4.5 mm Hg in systolic.
3. Cut back on sugar and refined carbohydrates
Many scientific studies showed that restricting sugar and refined carbohydrates intake to your body can help you lose weight and lower your blood pressure. A study also compared a low-carb diet to a low-fat diet. The low-fat diet generally included a diet drug. Both diets produced weight loss in the body, but the low-carb diet significantly lowered the body’s blood pressure.
The low-carb diet lowered the body’s blood pressure by 4.5 mm Hg diastolic and 5.9 mm Hg systolic. This diet of low-fat plus diet drug lowered the blood pressure by only 0.4
4. Eat more potassium and less sodium
By increasing your potassium intake and cutting back on salt, you can also lower your blood pressure.
Potassium has a double benefit to your body. It lessens the effects of salt in your body, and it also decreases tension in your blood vessels. However, diets rich in potassium may be harmful to individual persons suffering from kidney disease, so you should talk to your doctor before increasing your potassium intake.
Try meditation or yoga.
You can do mindfulness and meditation, including transcendental meditation. It has long been used and studied as these methods to reduce stress. A study says that one university program in Massachusetts has had taken more than 19,000 people to participate in a meditation and mindfulness program to reduce stress. It showed an immediate lessening of hypertension in the body.
Stopping smoking is very good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate as well.
In the long term use of smoking or chewing chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls and causing inflammation, and narrowing your body arteries. The hardened arteries will cause higher blood pressure in the body.
Don’t eat processed food.
Most of the extra salt in your diet comes from processed foods and foods from restaurants, and they are generally not from your salt shaker at home. Popular high-salt items include deli meats, canned soup, pizza, chips, and other processed snacks found in shops and restaurants.
Reduce excess stress
We all live in stressful times, and we all have our hard times. Workplace and family demands, national and international politics, and many other factors all contribute to stress. Finding ways to reduce your stress is very important for your health as well as your blood pressure.
Make sure to get good, restful sleep.
Your blood pressure typically lowers down when you’re sleeping. If you don’t sleep well, it will affect your blood pressure, and you may have high blood pressure. People who experience sleep deprivation, especially the people who are in the middle-aged group, have an increased risk of high blood pressure in their bodies.
- According to the World Health Statistics 2012 report, India has low rates of hypertension compared to world figures
- 23.10% of men and 22.60% of women above 25 years suffer from hypertension.
- India also fares better than the global average of 29.20 in men and 24.80 in women, respectively.