High Blood Pressure, Causes, Care & Controls.

High Blood Pressure (Hypertension): Blood  is pumped by the heart into arteries. then, it flows throughout the body through millions of minute vessels and then again pumps back to the heart through veins. Blood pressure is the force of blood against the walls of arteries. It is recorded as two numbers—the systolic pressure (as the heart beats) over the diastolic pressure (as the heart relaxes between beats). Normal blood pressure is less than 120/80. Hypertension (high BP) develops in three stages - Pre-hypertension stage 120-139/ 80-89, high BP 140-159/90-99 then higher than 160/100. Earlier, it was misconception that systolic Blood Pressure should be age plus 100. Higher numbers of both the systolic and diastolic pressures should be taken seriously.
Causes of High Blood Pressure (Hypertension): While the specific cause is normally unknown, it can be due to older age, family history, diabetes, high- stress & sedentary lifestyle, obesity (overweight), high intake of common table salt (Sodium chloride), insufficient potassium, calcium & magnesium consumption, vitamin D deficiency, medication of certain drugs, excessive use of alcohol, smoking etc.
Symptoms of High Blood Pressure: Generally, no obvious symptoms appear (“the silent killer”), thus, people remain oblivious of the problem till it becomes very severe. Some people feel dizziness, headache, nausea, vomiting, and stroke like symptoms.
Uncontrolled or poorly treated high blood pressure may damage to heart, blood vessels, and other body organs, hence, check up and treatment of a specialist doctor is must. If one is taking some medicine for high BP, should go on taking it religiously without fail at the fixed time everyday. If the BP remains normal with medicines and other precautions, one should not stop taking the medicine of one’s own unless the doctor advises to do so. It may prove very dangerous. Unctrolled high blood pressure can lead to heart attack/failure, stroke and renal failure.
High Blood Pressure Treatments:

Yoga for high Blood Pressure (Hypertension):

Yogasanas slows down the metabolism and reduces the blood and oxygen requirements. Yoga frees the body of its stress and strain to make it fully relaxed .Yoga frees the mind of all the negativity and brings the positivism. Yoga postures improve the functioning of the endocrine glands, the digestive organs, the heart and the other organs (like the liver and the kidneys). Yoga regulates the heart beat, the blood circulation and improves oxygen supply to various organs of the body. Deep breathing during Yogasana improves the overall functioning of the body. All these factors make the body fit which helps to control high blood pressure.
Yoga should preferably be done early morning or at sun set with empty stomach on a yoga mat (specially fabricated sticky mats), preferably under the guidance and supervision of an Yoga expert. Following Yoga have very healthy effects on the body blood pressure. Proper doing of right types of Yoga and Pranayama regularly everyday can certainly have a posetive effect in controlling high blood pressure (Hypertension) and other heart problems.
Vajrasana: Sit with the knees, ankles and big toes touching the ground to take a kneeling position keeping the knees close by. Sit on the heels and place palms on the knees. Keep the back straight. Inhale and exhale slowly and concentrate on it.

Padmasana: Sit down on the ground by placing the toe of the left leg on the right thigh and heel on the groin of the left leg. Place the toe of the right leg on the right thigh and heel on the groin of the right leg. Keep the back straight and place wrist of both the hands on the respective knees. Touch the tips of the thumbs of the both hands with the tips of the index fingers. Close the eyes. Inhale and exhale slowly and concentrate on it.
Shitali Pranayam: This cools the body so it is better to be done in hot weather or at the end of a vigorous exercise. Sit in a comfortable cross-legged position. Inhale deeply twice or thrice and exhale through the nose. Roll the tongue, curling the sides inwards to form a tube. Take the end of the tongue out between your pursed lips. If you cannot roll your tongue, just purse the lips making a small “o” shape with the mouth. Inhale through the tube of the tongue. Exhale through the nose. Repeat 5-10 times as you feel the cooling effect.
Moorchchha Pranayam: Sit down in any comfortable crossed-legs position. Inhale deeply through both the nostrils. Contract the neck and the throat and bring the head low. Press the chin against the chest. Hold the breath for a while and exhale through the nostrils. Relax and repeat for few more times.
Shavasana: Lie flat on the back. Place the hands 10-15 cms away from the thighs with palms up and fists slightly closed. Keep the foot heels inwards at a comfortable distance from each other and the toes outwards apart. Close the eyes. Start breathing slowly and deeply with the feeling that the whole body rising and falling with each breath. Now start scanning the body parts starting from toes to the fingers to feet upwards to legs, knees, thighs, abdomen, hips, back, chest, arms fingers, neck and face ultimately to the crown of the head. Release and relax any part you find tight or tense by suitably adjusting the same. Release all control of the breath, the mind, and the body. Move deeper and deeper into a state of total relaxation. Stay in position for 5 to 15 minutes. Then, slowly deepen the breath, wiggle the fingers and toes, stretch the whole body, then, stretch the arms over the head and exhale. Bend the knees and roll over to right side. Slowly inhale and be in a seated position.

Regular exercises:Like Aerobics (Vigorous structured movements of the body with rhythm set at the music to raise the heart beat, blood circulation and supply of Oxygen in the body), walking, cycling, jogging, swimming, dancing etc. are good for controlling the blood pressure. Persons with high BP, especially the elderly ones, should take due precautions in winter. Start a little late to avoid exposure of sensetive body parts to extreme colds. Dress up properly in layers and wear cap/hat or headband, gloves etc. to keep warm.

Adequate sleep: Sound sleep of 7-8 hours a night also helps to control high blood pressure.
Foods good for high blood pressure patients: The key food mantra is - Moderation in eating.

(L to R: Fruit, Garlic, Ginger, Bottle Gourd, Walnuts, Almonds & Flaxseeds)
Fruit and vegetables: like orange, lemon, Gooseberry (Amla), Bananas Apples, apricots, grapes, mangoes, peaches, papaya, pineapples, raisins, strawberries, dates, melons, Kale, carrot, Broccoli, Cabbage, Spinach, Lettuce, tomatoes, potatoes, sweet potatoes, Beetroot (chukander), green beans, green peas, lentils.
Bottle Gourd (Lauki or Ghiya) Juice: Said to be good for hypertensive patients.
Whole Grains, seeds and nuts: like wheat, brown rice, oat (Jaee, Bajra), Barley (Jau), guar (Gawaar), flaxseeds (Alsi), psyllium (Isabgol), Celery (Ajwain), fenugreek(Methi), fennel (Saunf), sunflower, walnut and almond.
Herbs: Garlic, turmeric, ginger, onion, cinnamon(Dal Chini), cardamom (Elaichi), hawthorn (Nagphani), Ginkgo biloba (a Chinese herb), olive leaves (Jaitun), green tea, Alfalfa, Saffron, Parsley (Ajmood), bark of Kumbuk (Arjuna), Curry Leaves(Kari Patta).

Dark chocolates: are vegetable products rich in Antioxidants are known to help to lower the high blood pressure.
Avoid sugar-sweetened soft drinks & Junk/Fast Foods: These products have very high amount of sugar, fat and salt which causes obesity and can create several heart problems.

Blood Pressure Control Minerals/Vitamins Supplement: Calcium, Magnesium, Potassium and multivitamins like – A, B. C & E are known to help to control BP. Vitaganic’s Blood Pressure Control Supplement : Calcium, Magnesium, Hawthorn Extract, Reishi Mushroom extract, Flax Seed Powder, CoQ-10, Garlic Extract, Taurine, Vitamin C, Bioflavonoid Concentrate are known to nourish circulatory system and protect overall health.

References:
http://www.emedicinehealth.com/high_blood_pressure/article_em.htm
http://www.prokerala.com/health/hypertension.htm
http://www.highbloodpressuremed.com/yoga-exercises-for-high-blood-pressure.html
http://healthy-ojas.com/pressure/hypertension-exercises.html
http://www.gardeningchannel.com/foods-to-lower-blood-pressure/
http://ayurveda-foryou.com/treat/hypertension.html
http://longevity.about.com/od/lifelongnutrition/p/chocolate.htm
http://www.vitaganic.com/disease/Retinitis-Pigmentosa.html

Foods to control Blood Pressure: