Easy Tips To Control Your High Blood Pressure (Hypertension)

Those who are found to be suffering from early / uncomplicated hypertension should adopt the following non-pharmacological measures, i.e. measures without the usage of antihypertensive drugs to lower high blood pressure and to prevent its further rise. If these measures are strictly followed, a lower dose of antihypertensive drug may be sufficient, if required at all. Although control of blood pressure can be achieved by medication, i.e. by the administration of antihypertensive drugs, the drugs have got their own side effects. Above all, it should not be forgotten that our ultimate goal is primary prevention of hypertension. The measures are:

(i) Low salt intake - Only 2-4 g of salt should be taken, otherwise the blood pressure will rise. We usually recommend that the patient takes minimum salt in each meal, preferably in one cooked vegetable only. It should be avoided in curd and salad. Avoid pickles, pepper, snacks, sauce, etc. as they contain a lot of salt.

(ii) More potassium, i.e. citrate fruits like orange, etc. should be taken.

(iii) Exercises like brisk walking/jogging should be followed under strict medical advice, because only limited activity is allowed in the case of persons suffering from severe hypertension, or its omplications.

(iv) Reduction of weight is required, if one is overweight.

(v) A high-fibre diet (i.e. green vegetables, whole cereals, unpolished rice, etc.) is useful.

(vi) Shavasna - Regular Shavasna should be undertaken. It is highly beneficial for the control of hypertension. In mild cases the blood pressure may be fully brought down to normal levels, while in moderate to severe cases, doses of antihypertensive drugs can be brought down.

This asana is a conscious skeletal muscle relaxation exercise, and is strongly recommended for hypertensive patients.

In this asana, the patient is required to lie down straight on his back at a quiet place, limbs slightly apart and eyes closed. He is then required to breathe slowly through his nose, and start relaxing his muscles from below upward. He may say the word of his choice, e.g. 'Om', 'God', 'Waheguru', 'Allah', every time, while breathing out. It should be carried out once or twice daily for about half an hour.

The patient should remain awake and be alert during this therapy. It should not be undertaken immediately after meals.

It may be again said that if the above measures are religiously followed, this occult disease, i.e. hypertension, can be prevented in most cases.

Drugs should only be taken when the above measures of prevention fail. These should be given judiciously during pregnancy to avoid fetal complications. Most antihypertensive drugs, besides causing various side-effects, also cause postural hypotension. In postural hypotension, the patient is likely to fall down if he suddenly stands up after a long spell of sitting/ lying down. To avoid this, the patient is required to stand for a while with support so as to be sure regarding his stability. A patient with this tendency should not pass urine in a standing position during the night. He should sit down to pass urine.

Needless to say, as is done in case of diabetes, the only way to diagnose hidden cases of high blood pressure is to have blood pressure measured in all persons, including children. Medical camps should be organized for the purpose. A single reading of blood pressure in a sitting posture is usually enough for population surveys. Blood pressure must be taken at least twice in childhood; adults should have their blood pressure taken every five years. Above the age of 40, it must be measured once or twice a year.

More frequent check-up of blood pressure is required, irrespective of age, if you have any of these conditions – a family history of high blood pressure, kidney trouble, a persistent morning headache. In all these cases, there is a need to be extremely watchful. Again, if you are obese, addicted to alcohol and smoking, a high-salaried person, ,a sedentary worker, the danger signal is always there. In addition, if a person is sensitive to cold, is diabetic, or is pregnant, immediate/frequent attention is required.

Hence a simple reading of blood pressure, taken in time, can save an individual from the various fatal complications of high blood pressure, which remains occult/hidden for long, and it is rightly called the 'silent human killer'. Early detection is, indeed, a boon, as one is able to take preventive measures in time and save oneself from ensuing complications, not to take into account the daily expenditure on medicines.

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