How to lower your #blood-pressure #naturally

Too much stress can be fatal. Your emotions, particularly #anger and #grief, are hidden causes for high blood pressure.Hundreds of studies have confirmed that practicing the mind-body activities of #yoga, #T’aiChi, and transcendental #meditation effectively helps to reduce your blood pressure naturally and lower stress. 

In today's fast-paced world filled with increasing demands, it's important to manage your stress level. Some people cope with stress by overeating or eating unhealthy #foods, #smoking, #drinking and other activities that raise their risk for #heartattack, #stroke and high blood pressure.

What are the warning signs of stress?

When you are exposed to long periods of stress, your body gives warning signs that something is wrong. These physical, mental, emotional and behavioural signs of stress should not be ignored. They tell you that you need to slow down. If you continue to be stressed and you don’t give your body a break, you are likely to develop health problems. You could also aggravate an existing illness.

Below are some common warning signs of stress.

Physical signs 

Dizziness, general aches and pains, grinding teeth, clenched jaws,headaches, indigestion, muscle tension, difficulty sleeping, racingheart, ringing in the ears, stooped posture, sweaty palms,tiredness, exhaustion, trembling, weight gain or loss, upset stomach.

Mental signs 

Constant worry, difficulty making decisions, forgetfulness, inability to concentrate, lack of creativity, loss of sense of humour.

Emotional signs 

Anger, anxiety, crying, depression, feeling powerless, frequent mood swings, irritability, loneliness, negative thinking, nervousness, sadness.

Behavioural signs 

Bossiness, compulsive eating, critical of others, explosive actions, frequent job changes, impulsive actions, increased use of alcohol or drugs, withdrawal from relationships or social situations

Hypertension is one of the most common diseases prevalent in India and around the world.

According to a study published in the Journal of Hypertension, 33 per cent urban and 25 per cent rural population of Indian suffers from hypertension. Of these, 25 per cent rural and 42 per cent urban Indians are aware that they are hypertensive.

Stress definitely affects our bodies. In addition to the emotional discomfort we feel when faced with a stressful situation, our bodies react by releasing stress hormones (adrenaline and cortisol) into the blood. These hormones prepare the body for the "fight or flight response" by making the heart beat faster and constricting blood vessels to get more blood to the core of the body instead of the extremities. Constriction of blood vessels and increase in heart rate does raise blood pressure, but only temporarily; when the stress reaction goes away, blood pressure returns to its pre-stress level. This is called situational stress, and its effects are generally short-lived and disappear when the stressful event is over.

There is no proof that stress alone causes high blood pressure but habitual behaviour to cope with stress such as drinking alcohol and poor sleeping habits can results in high blood pressure.

High blood pressure risks increase over the long term

Temporary spikes in blood pressure can damage your blood vessels, heart and kidneys over time.Studies also link stress to changes in the way blood clots, which makes a heart attack more likely.

What can I do to reduce stress?

Although stress does not clearly cause heart disease, it can play a role in general wellness. Learning new lifestyle habits sometimes requires clearing out the mental clutter. When you can turn down the stress response, you can tune in to good health.When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven strategies to reduce stress

Simplify your schedule

With work, you social life and family responsibilities, you need to schedule some time for yourself.

By simplifying your schedule, you can stay organised and give you more time to pursue activities that make your happy.

Breathe to relax

Every time you feel stressed out, take a deep breath and count to five. This will calm your nerves and help you focus on the task at hand.

Exercise

Exercise is a natural stress leaver. It helps your brain produce endorphins that can elevate your mood.

Yoga and meditation

Yoga and meditation clears your mind and puts you in a deep state of relaxation. This will lower your blood pressure.

Plenty of sleep

Stress affects your quality of sleep, making it difficult to fall asleep and to stay asleep. This can causes insomnia and in turn cause more stress.

Focus on finding solutions

Instead of complaining about the problem, work towards solving that problem.

This will involve identifying the problem, brainstorming and eventually selecting a solution.

Time management

Give yourself enough time to get things done. Time management works wonders for reducing stress. Don't try to pack too much into every moment.

Learn to say "no."

Don't promise too much. Reduce the amount of tension by having a shorter of list items that must be done. This may require you to reevaluate priorities and make difficult choices, but everyone must learn to live within manageable limits.

Add in a healthy lifestyle 

Maintaining a healthy weight, not smoking, regular exercise, and a diet that includes fruits, vegetables, whole grains, lean protein, and healthful fats — and high blood pressure could be a thing of the past.
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