Kill-the-Silent-Killer

Hypertension is often described as a silent killer. This is simply because many people suffering from hypertension are unaware of it. People are normally not in the habit of attending regular health check ups, unless and until it is for some medical insurance or they are ill. Hence, it is one of these occasions when you tend to discover of this news.
Hypertension is medically defined as a systolic blood pressure of 140 mm Hg and higher or a diastolic blood pressure of 90 mm Hg and higher or both. Hypertension may be a result of some illness like diabetes or any other disease. This type of illness is called secondary hypertension. On the other hand, when the exact cause of the disease it unknown, it is referred to as essential hypertension.
The treatment for hypertension depends on the severity of the problem. Medications are often given to control the blood pressure. But, lifestyle modification through diet and exercise are the key for long term control.
Exercise is recommended in hypertension as it improves cardiac fitness. A single exercise session of moderate intensity lasting for about 30 minutes can provide reduction in blood pressure lasting for 22 hours. An important question at this stage is that how does exercise work? During exercise the blood vessels dilate, this vasodilatation reduces the pressure on the arterial walls thereby reducing the blood pressure. Exercise also helps in weight reduction in those patients who are obese.
Certain rules are to be followed before an exercise regime is initiated.

• It should start at a low intensity especially for a person who has been inactive and low on fitness.
• Start with 2 times a week and slowly reach a goal of 5-6 times a week gradually increasing the frequency and intensity.
• Aim for the exercises that moderately increase the heart rate.
• Key to a successful exercise programme is consistency.
• Do make it a point to do your warm up and cool down at the beginning and at the end of your workout respectively.

Also, Yoga has been found to be beneficial in controlling hypertension in many cases. However it should not be used as the sole method of treatment. It is an effective measure of dealing with the mind, which in turn helps to control hypertension, which is a partly psychosomatic disease.

The principles of yoga, which can be helpful are-

• Daily ushapan -Drink 2-3 glasses of water early morning.
• Nutritious (satwik) food- Free of excess oil, extra salt.
• Avoid alcohol, tobacco.
• Moderation in life.
• Do not suppress emotions - laugh or smile as often as you can. Express anger when unbearable.
• Practice pranayama-This is a yogic kriya in which the duration of breath retention is increased. When this is practiced mental agitation is relieved. Pranayam should not be practiced after meals and breathing should not be forced or strained. I t is always advisable to learn this from a qualified yoga expert and later practice it yourself.

It is not simple to bring about a lifestyle modification that would last a lifetime. But, accept this as a challenge. Try and make a group of your own consisting of people with similar concerns. Share your ideas and thoughts. Make this modification a memorable experience that you will always treasure and relish.