Life Stylefor Hyperfor HyperTensive

What is Hypertension?Hypertension is thepressure exerted by theflowing blood on the walls offlowing blood on the walls ofthe blood vessels isHypertension or BloodPressure-in short B.P.

Why such pressure is exerted ?

Heart is a pumpconstantly contracting &expanding to pump theexpanding to pump theblood to reach variousparts to provide essentialnutrients & O2.

What is Systolic & DiastolicPressure?The pressure exerted duringcontraction of the Heart iscontraction of the Heart iscalled Systolic Pressure andwhile expanding is DiastolicPressure.

What is the normal range of BP?Systolic 120 mm/ Hg,Diastolic 80 mm/ Hg. Minorvariations are acceptablevariations are acceptablefor an average healthy adult.To diagnose 3 readings hasto be taken.

What are the variouscontributing factors for BP?Very many. Hurry-Worry-Curry, we have plenty inCurry, we have plenty inmodern life.Other contributing factorsare like

Hereditary, Smoking, Spicy,Oily & Tinned Food, SoftDrinks, Alcohol, SweetMeats, Lack of Exercise,Meats, Lack of Exercise,Sedentary Life, OccupationalHazards, Irregular FoodHabits,

Financial Loses, Loss of near& dear, Over Ambitious,Jealous, some Drugs/Diseases.Diseases.Mainly 4White Poisons

Salt & SugarPolished Rice &Maida

Whowill suffer from BP?Usually young adults above18 yrs of either sex bothurban & rural population canurban & rural population cansuffer from High BP.Incidence is very highamong urban population.

What are the remedies?

Remedies are many. Here wehave to take a que from ourancient life science-ancient life science-Ayurveda “Prevention isbetter than cure”

How to Prevent BP?

Life style is very important.Following life style willFollowing life style willhelp not only to prevent butto help the people who arealready suffering from BP.

Sleep: it is better to have 6-7hrs between 10 pm & 5 am.Avoid day time sleep, youcan relax. It is better to keepcan relax. It is better to keepbed room not very hot & verycool. Don't spend in ACrooms as

They interrupt body bio-chemical actions atnormal pace. Exposing toSun light for 2-3 hrs/daySun light for 2-3 hrs/dayis essential. Preferablyduring Sun rise/ set time

Following life style helps in Hypertension

Try to get up before 6 amafter 6-7 hours sleep Whileafter 6-7 hours sleep Whilein bed itself assure toyourself that you will livebetter life for the day

A person approached a Zenmaster and asked what is hissecret of being happyalways?. Master replied thatalways?. Master replied thatevery day when he gets upwhile in the bed questionshimself

whether he wants to live inHeaven or Hell & answerhimself that he is going to livein Heaven, hence he use everyminute of his life in creatingminute of his life in creatingHeaven for him irrespective ofexternal conditions.

Around 6 am drink 5-6(about 1 lit.) glasses ofwarm water even beforebrushing, if you cant drinkbrushing, if you cant drinkstart with 1 glass and keepincreasing 1 glass every 2-3 days

After brushing walkbriskly where ever youare (even in train) for 10-12 min concentrating on12 min concentrating onyour stomach andintestines

Around 6-30 am take your morningcoffee/tea/milk/juice as you like.Watch TV or read newspaper whilemoving in the room, garden as thecasemay be for 10-15minutescasemay be for 10-15minutesAround 7-00 am take another 5-6glasses water and try to visit thetoilet, visiting toilet is like cleaningthe house every day

Around 7 AM do 10-15 pushups/jumps/ bend/ stretch for 5 min.Sit on Vajrasana for 5 min & do10-12 deep breathes (inhaleslowly for 4 seconds, hold is forslowly for 4 seconds, hold is for5 seconds and exhale it for 6seconds-each breathing for 15sec.) relax for 2-3min.

Have your breakfast around8/8-30 am. Then go to yourwork place. Have Herbaltea/milk with ginger/Fruit/tea/milk with ginger/Fruit/Veg juice as you like with lightsnack around 11 am. AvoidSugar & Salt

Try to have your lunch before 2pm where ever you are avoidlunch after this time. Take fruitsfor the day. Have Herbaltea/Ginger milk with lighttea/Ginger milk with lightsnack before 5 pm. Eveningwalk briskly for 15 min. 10 deepbreaths. Avoid Sugar & Salt.

Preferably Have your dinnerbefore 8 pm, keep 300 feetbetween your food and bed. Walkat least for 15-20 min. Maintainatleast 2 hours gap to go to bed &atleast 2 hours gap to go to bed &dinner. Take a glass of warmPepper milk/water before goingto bed. Theremust be 2222 hrhrhrhr

gap between your night mealand retiring to bed. Avoid latedinners after 10 pm.Don’t watch TV for more than 1hour / day. Watch only hilarioushour / day. Watch only hilariousprograms with your near & dear.Help your family members indaily chores to

share is to enjoy Go to markettwice a week by walk with yourLife-partner/ children Every weektry to spend with your family for 1- 2 hrs laying caroms/ chess/- 2 hrs laying caroms/ chess/shuttle/ tennicoit / cards andsharing jokes or playingAntyakshari. Go out with family orfriends to spend half a day in

After 50 years spare 2-3 hoursper week to help neighbors andothers, it will help you toimprove your relations, givessatisfaction and improvessatisfaction and improvesbody’s resistance Spendeveryday for 30-40 min. inwalking, skipping, cycling,

gardening or visit a gym whichwill improve body immunesystem. Keep solving crossword puzzles for 1 hr/ week tosharp your mental abilitiessharp your mental abilitiesFood & Exercises will help in B.P.to postpone problems. AvoidSalt & Sugar

Yoga Helps especially Suryanamaskaras, Pranayama,

Sarvaangasana, spending20 min/ day will normalize20 min/ day will normalizeyour endocrine systemfunctioning and check highBP

Food Do’s & Dont’s in BP((((No fast No fast No fast No fast &&&& no feast no feast no feast no feast frequently forfrequently forfrequently forfrequently for BP PersonsBP PersonsBP PersonsBP Persons))))

3333----4444 smallsmallsmallsmall mealsmealsmealsmeals//// snackssnackssnackssnacks forforforfor everyeveryeveryevery 4444 hrshrshrshrs isisisis goodgoodgoodgoodAvoidAvoidAvoidAvoid large,large,large,large, heavyheavyheavyheavymealsmealsmealsmealsThe gap between 2 meals/ snacks should no be more than 4hoursAvoid/minimise 2222 whitewhitewhitewhite poisonspoisonspoisonspoisons-SugarSugarSugarSugar &&&& SaltSaltSaltSaltAvoid Non-vegetarian food after 40 yearsAvoid Non-vegetarian food after 40 yearsConsume green salads/seasonal fruits dailyYour meal should consists of 50% solids, 25% liquid and restgap to digestConsume Ginger, Mint Leaves, Jeera every dayAvoid curds in the nightRaagi, Jawar, Bajra roti/gruel/small qty of rice are best

Avoid sugar made sweets & salted foods

Ayurveda is having effective answer forlong term control of BP.The remedy if coupled with good &sensible eating, and moderate exercisesto keep body active and improves bloodcirculation, normalises Hypertention.circulation, normalises Hypertention.Unlike Allopathy is not having serious sideeffects like loss of libido. Latrogenicdiseases leading to treatment is moredangerous than disease.

Consume 5 gm Triphala withhoney both morning &evening with honey onempty stomach for 6-9empty stomach for 6-9months. Take 10 gm Gingerdaily in your food. Consume2 Garlic cloves daily

To recall the words of Prof. BM Hegde a renownedteacher and doctor, who is quadruple FCCPcommented aboutmodernmedicine as follows“There is no Pill for all Ills, but there is an ill followedby the use of every Pill”

Ayurveda provides pills without ills. For more details call:For more details call:

Bellavistan MurthyWellness Consultant�: 098480 13958

::healthxlnc@gmail.com