Helps Reduce Stress And Anxiety
Meditation is widely accepted as the ultimate alternative anti-anxiety treatment. You can turn off the anxiety-inducing mechanisms in the brain by simply shutting your eyes and doing breathing exercises for those 10 minutes.
It provides an opportunity for you to unwind by allowing you to simply relax and remain calm under pressure.
Even for 10 minutes, mindfulness meditation can help you feel more relaxed by lowering your blood pressure and stress levels. These benefits do not stop after 10 minutes meditation can help carry you calmly through the day.
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It Is Official: Meditation For High Blood Pressure Works Here Is How To Start And Make Fast Progress
Hundreds of millions of people across the world who suffer from high blood pressure still consider a hypertension pill as their only solution. Some of them may have heard of the health benefits of meditation but consider this type of healing as strange at best.
It has been known for centuries that mindfulness practices, like meditation and slow breathing exercises, help to calm down and relax. Over the last few decades scientists have found a strong link between the calming mind and its positive impact on the body. Certain mindfulness practices that help calm the mind can also lower blood pressure.
More and more researchers are working to better understand how positive mental changes affect the cardiovascular system. At the same time studying meditation has proved challenging. The key challenge is that very few of these studies include a good control treatment to compare with meditation.
According to an American Heart Association scientific statement, finally some studies show that meditation can lower blood pressure .
According to one of the randomised control studies, a group of subjects who underwent an 8 week meditation training program showed statistically lower blood pressure readings as compared to the control group .
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How Can Meditation Lower Blood Pressure
Meditation and relaxation techniques have been shown to increase the amount of nitric oxide in your body, a compound that can widen blood vessels and make it easier for blood to flow freely when the heart is pumping.
While meditation itself isn’t likely to be a cure-all for cases of high blood pressure, it can effective when used in conjunction with other lifestyle modifications like eating well and exercising.
But, like all things, meditation needs to become a habit for it to be effective. And this can be a hurdle for some.
“Many people wonder how they’ll find time in their day to meditate on top of everything else. It might seem counterintuitiveto feel less stressed, add something else to the to-do list,” acknowledges Dr. Caroline. “While it should be a commitment, meditation doesn’t have to be more than five or 10 minutes of your time every day.”
And, even for the busiest among us, five to 10 minutes is possible. That’s because meditation can be done anywhere. You don’t need to be sitting cross-legged with your eyes closed in a quiet room meditation might just be repeating a mantra to yourself when you’re feeling stressed or frustrated, listening to music instead of talking on the phone or texting, practicing deep breathing when you’re waiting in line or during your commutethe opportunities are endless!
Integrated Body Mind Training
Science shows that the best types of meditation to reduce your BP are mindfulness, MBSR, Yoga, tai chi, and qigong. These practices also help to manage the painful symptoms of hypertension.
These are all forms of Integrated Body Mind Training.
One especially good exercise is Mindfulness-Based Stress Reduction.
The Psychosomatic Medicine: Journal of Biobehavioral Medicine published an article in October that highlighted how mindfulness-based-stress-reduction helps with hypertension.
Joel W Hughes PhD of Kent State University says, Our results provide evidence that MBSR, when added to lifestyle modification advice, may be an appropriate complementary treatment for BP in the prehypertensive range.
In the study, 56 men and women diagnosed with prehypertensionBP which is higher than usual but for which no antihypertensive drugs have yet been prescribedwere divided into two groups.
One group used Mindfulness-Based Stress Reduction to lower BP, practising for 2.5 hours a week. The other group used a muscle relaxation technique along with lifestyle changes.
Researchers then took the BP of members of each group. The results showed that participants who had practised meditation lowered BP significantly, by an average of nearly 5 millimetres of mercury , compared to less than 1 mm Hg in the control group.
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The High Blood Pressure Challenge
When doctors diagnose someone with hypertension, they typically recommend a healthier diet, regular exercise and weight management. Some people however may find such lifestyle changes difficult to maintain. Doctors might also prescribe hypertension medication. Also, in some people, high blood pressure has a genetic component, and lifestyle changes may not produce a desired effect quickly.
Working Mechanism Of The Supplement Licorice
Commiphora Mukul
The supplement is popularly known as Guggul. An Ayurvedic medicine, it is a gum similar to resins. The resin is to be collected from the gum-like secretion from the bark of the commiphora mukul tree.
Modern researchers have identified its main bioactive substance named oleo gum resin. Oleo gum resin is a mixture of oil and a fluid of brown color. The main effect of oleo gum resin is to minimize the weight.
The experts are hinting at a close link between obesity and diabetes. It is also found that 80% of total diabetes patients in the world are obese. So reducing the weight is a step forward in dealing with the diabetes menace.Basically this herb will lower the glucose levels and also helps to reduce blood sugar level immediately.
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How Is Blood Pressure Measured
Blood pressure is measured with an inflatable cuff and device called a sphygmomanometer. Usually, this is placed around your upper arm above your elbow. For some people, it may be placed at the wrist.
As the cuff is tightened and then released, the systolic pressure and diastolic pressure are measured.
Normal Blood Pressure Rating
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Avoid Drinking Coffee Before Measuring
Unlike alcohol, which can raise your blood pressure long-term, caffeine increases your blood pressure temporarily. According to research, your blood pressure can be elevated for up to three hours after drinking coffee.
In order to get the most accurate blood pressure reading, avoid drinking coffee three hours before measurement. The good news is you don’t have to cut out coffee entirely.
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How To Meditate If You Have High Blood Pressure
Practicing meditation to lower your blood pressure is similar to using it for sleep and stress management.
Meditating is safe for most people, even if you have high blood pressure or another medication condition. That said, it’s always a good idea to talk to your provider about taking up a new health habit.
If you want to meditate but don’t know how here is a brief step-by-step guide to meditation.
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How To Perform A Meditation For High Blood Pressure
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Sit in a quiet place where no one can disturb you and close your eyes
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Relax your muscles and silently repeat a word or sound of your choosing over and over.
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You may also focus on the air coming in and out your nostrils as you breathe slowly
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When thoughts interfere , let them come and go and return to your practice
For an example of a guided 6 min meditation to lower blood pressure please check this video
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