World Hypertension Day is celebrated every year on 17th May by World Health Organisation since 2005. It is because hypertension has become an epidemic in the world today, if we observe people over the age of 25, 4 in every 10 people have the disease; and this number increases to 8 or 9 in every 10 people when we observe people aged 80 years. No cause of this hypertension is found in 90-95% people. But if we notice, this has deep impact on our mind and body. It causes heart attack, heart failure, stroke, paralysis and kidney failure and vision loss in many people.
A question rises whether hypertension can be treated or prevented?
If we are affected with hypertension then it's very important that we consult a doctor, and take appropriate treatment because if we take medicines in right doses and at the right time then hypertension comes under control and all its bad effects on our body can be prevented.
But today I will share with you some measures that if you're suffering from hypertension and if you adopt these measures in your life, then you can prevent hypertension and the reason behind this is that hypertension is known as a lifestyle disorder. Lifestyle is the way we lead our life, way of life does not just include our bodies but the way we think, how our mind and soul think.
First thing is that we should exercise regularly, because it is found in research that, the person who exercises every day for 30-40 minutes, at least 5-6 times a week, his blood pressure is reduced 3-4 mm of mercury. So, just 30 minutes of exercise at least 5 times a week is beneficial for our health.
Weight control is also very important. Science says that if we reduce our weight by just 1 kg then our blood pressure comes down by 1-2 mm of mercury. So it is very important that we lose weight and reduce our waist circumference. In males, it should be less than 40 inches and in females, it should be less than 35 inches.
What we eat also affects our blood and blood pressure deeply. Science says that if we use
DASH diet, that is Dietary Approaches to Stop Hypertension, then it can reduce our blood pressure by 3-8mm of mercury. So this diet includes fruits, vegetables, whole grains, along with minimum use of salt. One can consume salt, but extra salt in the form of pickles, sauces, fried products, junk food, tinned juices and canned fruits should be consumed in minimal amount.
Research has shown that smoking increases heart rate, tightens major arteries, and can cause an irregular heart rhythm, all of which make your heart work harder. Smoking also raises blood pressure, which increases the risk of stroke. If anyone smokes, then he should take a firm decision in his mind today itself to quit smoking from immediate effect.
Lastly, yoga and meditation helps in bringing control over ourselves and our thoughts and help us relieve our stress and our thinking becomes positive. Studies have shown that yoga and meditation may modestly reduce high blood pressure. This can help to lower the risk of heart problems, chronic kidney disease and strokes.
So today let us pledge to defeat the disease of hypertension together because if you can bring about a change in your lifestyle then you can be victorious over the disease as well.