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Saturday, 13 April 2013

How To Lower Blood Pressure Naturally

checking bood pressure
High blood pressure is one of the most preventable conditions. Although it causes no symptoms, high blood pressure boosts the risks of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure.
Medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. Fortunately, most people can bring down their blood pressure naturally without medication.

Some ways to control high blood pressure without medication.

By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you’re taking more effective. You and your doctor can determine your target weight and the best way to achieve it.
Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:
  • Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).
  • Women are at risk if their waist measurement is greater than 35 inches (89 cm).
  • Asian men are at risk if their waist measurement is greater than 36 inches (91 cm).
  • Asian women are at risk if their waist measurement is greater than 32 inches (81 cm).
Go for power walks
Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost 8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn’t work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most days of the week. Try increasing speed or distance so you keep challenging your ticker.


Yoga is a great de-stressor. A New Delhi study recently found that yogic breathing exercises reduced blood pressure in people with hypertension, possibly through their effects on the autonomic nervous system, which governs heart rate, digestion, and other largely unconscious functions.
But people should not think of yoga as providing the same benefit as aerobic exercise, Burg says. “Each potentially produces benefit in different ways.”
Meditation—whether it involves chanting, breathing, visualization, or all the above—can be an effective stress-management tool for many people, Burg says. Again, the important thing is that it makes you feel good, and that you can commit to doing it constantly.
Breathe deeply
Slow breathing and meditative practices in yoga, decrease stress hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your tension.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:
  • Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
  • Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you.
  • Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.
  • Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn’t mean you have to cut out all of the foods you love. It’s OK to treat yourself occasionally to foods you wouldn’t find on a DASH diet menu, such as a candy bar or mashed potatoes with gravy..

4. Take up tea

Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3 cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on average, say researchers from Tufts University—results on par with many prescription medications. Those who received a placebo drink improved their reading by only 1 point. The phytochemicals in hibiscus are probably responsible for the large reduction in high blood pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it near the top of the chart of ingredients—this often indicates a higher concentration per serving.
music relaxation

5. Relax with music

Need to bring down your blood pressure a bit more than medication or lifestyle changes can do alone? The right tunes can help, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension pills to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week, the listeners had lowered their average systolic reading by 3.2 points; a month later, readings were down 4.4 points.

6. Seek help for snoring

It’s time to heed your partner’s complaints and get that snoring checked out. Loud, incessant snores are one of the main symptoms of obstructive sleep apnea (OSA). University of Alabama researchers found that many sleep apnea sufferers also had high levels of aldosterone, a hormone that can boost blood pressure. In fact, it’s estimated that half of all people with sleep apnea have high blood pressure. If you have sleep apnea, you may experience many brief yet potentially life-threatening interruptions in your breathing while you sleep. In addition to loud snoring, excessive daytime tiredness and early morning headaches are also good clues. If you have high blood pressure, ask your doctor if OSA could be behind it; treating sleep apnea may lower aldosterone levels and improve BP.

7. Jump for soy

A study from Circulation: Journal of the American Heart Association found for the first time that replacing some of the refined carbohydrates in your diet with foods high in soy or milk protein, such as low-fat dairy, can bring down systolic blood pressure if you have hypertension or prehypertension.

8. Cut back on caffeine

The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it’s unclear whether the effect is temporary or long lasting.
To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

9. Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.
If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn’t work, seek out a professional for counseling.
checking the blood pressure

10. Monitor your blood pressure at home and make regular doctor’s appointments

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.
Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.
  • Have a primary care doctor. People who don’t have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
  • Visit your doctor regularly. If your blood pressure isn’t well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.

11. Get support from family and friends

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure.
If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

12. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.
You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

13. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for reducing sodium are:
  • Limit sodium to 2,300 milligrams (mg) a day or less.
  • A lower sodium level — 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.
To decrease sodium in your diet, consider these tips:
  • Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.
  • Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
  • Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.
  • Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
  • Ease into it. If you don’t feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

14. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and men older than age 65, or more than two a day for men age 65 and younger. Also, if you don’t normally drink alcohol, you shouldn’t start drinking as a way to lower your blood pressure. There’s more potential harm than benefit to drinking alcohol.
If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.
  • Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you’re drinking more than the suggested amounts, cut back.
  • Consider tapering off. If you’re a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.
  • Don’t binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems.
doing yoga

15. Aerobic Exercise

Aerobic exercise is an important part of the natural approach to lower high blood pressure. A meta-analysis of 105 trials involving a total of 6805 participants found that aerobic exercise was associated with a mean reduction in systolic blood pressure of 4.6 mm Hg, with corresponding reductions in diastolic blood pressure.
People with high blood pressure should speak with their doctor first before embarking on a new exercise program.

Foods that help to reduce hyper tension


Some studies have shown that garlic may help lower both systolic and diastolic blood pressure by a small amount, but larger studies are needed to confirm this.
Why It Works: Garlic’s antioxidant properties destroy free radicals, which are particles that can damage cell membranes and may contribute to the development of heart disease.
How Much to Take: Amounts used in studies vary. Consult with your doctor. Participants in one study, in which garlic slightly appeared to lower blood pressure, took about 200 mg of garlic daily.
How to Take It: Garlic can be consumed in foods or supplement pills.
Concerns: Use garlic cautiously when taking other blood-pressure-lowering medications. Garlic may increase the risk of bleeding when taken with drugs that also increase the amount of bleeding, such as aspirin and blood thinners. Garlic may lower blood sugar levels, Also, it can end up in your sweat, producing a strong odor.
Garlic and other alliums have been shown to help lower high blood pressure and improve cholesterol. In a variety of tests, garlic and onions (members of the allium family) have been shown to reduce cholesterol, high blood pressure and the incidence of flu.

2. Potassium rich foods

Potassium is another abundant mineral in the DASH diet.
Why It Works: Potassium-rich fruits and vegetables in your diet may help keep your blood pressure low by balancing cellular functions in the body. The higher the potassium in your diet, the better sodium is controlled. Potassium helps in the response of nerves to stimulation and in the contraction of muscles.
How Much to Take: There is no recommended daily allowance for potassium. The DASH eating plan limits potassium to about 4,700 mg daily.
How to Take It: Usually the food you eat supplies all the potassium you need. Take a supplement only if your physician prescribes one.
Concerns: Tell your doctor if you have ever had heart, kidney, or Addison’s disease before you take potassium supplements. Potassium can cause side effects such as upset stomach, vomiting, and diarrhea. High levels of potassium could also cause heart arrhythmia, which can lead to cardiac arrest.
Good Sources:
  • – bananas
  • – oranges
  • – potatoes
  • – spinach
  • – fennel
  • – cantaloupe
  • – tomatoes
  • – broccoli
  • – squash

3. Kiwis

Research presented at a meeting last year of the American Heart Association shows that eating three kiwis a day is linked with decreased blood pressure.
That study included 188 men and women age 55 and older, with slightly high blood pressure. They were instructed to eat three kiwis a day, or an apple a day for eight weeks.

4. watermelon

Watermelon is not just refreshing, it contains a bounty of nutrients including fiber, lycopenes, vitamin A and potassium, according to the Mother Nature Network. And, a study from Florida State University researchers shows that an amino acid found — called L-citrulline/L-arginine — in watermelon could also have blChili Peppers
If you love a little heat with your food, it could be doing your blood pressure a favor, too.
A 2010 study in the journal Cell Metabolism showed that capsaicin — the spicy ingredient in chili peppers — could help to lower blood pressure in rats with hypertension. ood pressure-lowering effects.

5.Fish oil

Preliminary studies suggest that fish oil may have a modest effect on high blood pressure. Although fish oil supplements often contain both DHA (docohexaenoic acid) and EPA (eicosapentaenoic acid), there iDiet
Changing your diet is an important part of lowering high blood pressure. The DASH (Dietary Approaches to Stop Hypertension) diet is promoted by the National Heart, Lung, and Blood Institute of the National Insitutes of Health (NIH).
The DASH diet includes fruits and vegetables, low-fat dairy foods, beans and nuts. Sodium is limited to 2,400 mg per day.
Studies have found that the DASH diet can reduce high blood pressure within two weeks. These are the daily guidelines of the DASH diet:
  • 7 to 8 servings of grains
  • 4 to 5 servings of vegetables
  • 4 to 5 servings of fruit
  • 2 to 3 servings of low-fat or non-fat dairy
  • 2 or less servings of meat, fish, or poultry
  • 2 to 3 servings of fats and oils
  • 4 to 5 servings per week of nuts, seeds, and dry beans
Some evidence that DHA is the ingredient that lowers high blood pressure.
  • Less than 5 servings a week of sweets
Serving Sizes
  • 1/2 cup cooked rice or pasta
  • 1 slice bread
  • 1 cup raw vegetables or fruit
  • 1/2 cup cooked vegetables or fruit
  • 8 oz. of milk
  • 1 teaspoon olive oil
  • 3 ounces cooked meat
  • 3 ounces tofu
A related diet called the DASH-Sodium reduces sodium to 1,500 mg a day, which is approximately equal to 2/3 teaspoon from all sources (processed and canned foods contain hidden salt).

6. Skim Milk

It truly does a body good! Drinking heart-healthy skim milk or 1 percent milk will provide you with calcium and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Although this doesn’t sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.

7. Spinach

It contains magnesium, folate, iron, vitamin C and is very healthy for your body. Even if you don’t like it, make sure that you include this nutrient rich vegetable in your diet as it contains those key ingredients.

8. Beans

Kidney, pinto, lima and black beans are some types of beans you should include in your daily diet. Beans are rich, both in magnesium and potassium, capable of decreasing the high blood pressure.
Oozing with potassium, it also contains chromium which fights against the cardiovascular diseases. It controls the blood sugar and insulin levels.

9. Celery

It contains an ingredient called phthalide which rests the muscles of the vessels and aids in the smooth flow of blood. Besides that, celery has a very calming effect and is highly recommended if you are prone to stress.

10. Tomatoes

It contains an antioxidant lycopene, which is known to significantly reduce the high blood pressure. Also, tomatoes are rich in calcium, potassium, vitamins A, C and E, all the essential nutrients required to curb the problem.

11.Whole grain foods (like oatmeal)

Whole grain foods are excellent sources of fibre, magnesium and other essential nutrients needed to maintain a healthy and balanced diet. Eating foods rich in fibre also keeps you feeling full for a longer period of time
Wiseman suggests whole grains that are high in potassium such as buckwheat and millet.

12.Ground flaxseeds

“Try adding ground flaxseeds to almost anything you eat,” says Wiseman. “They are high in fibre and can help those who are trying to maintain a strict and healthy diet.”
Flaxseeds also help lower cholesterol and are rich in omega-3 fatty acids, which fight inflammation and infection

13. Apricots

Apricots are a power food when it comes to fighting hypertension – especially when they’re dried. They contain a soluble fibre that helps promote digestion and fights bloating and constipation

14. Pumpkin Seeds

Pumpkin seeds can help reverse hypertension because they contain a high zinc value. Inadequate zinc can make your arteries lose elasticity, resulting in inflammation.
Pumpkin seeds are a healthy option for a light snack that’s not only tasty, but also good for you.

15. Cashew nuts

Nuts are a great source of nutrients like iron, potassium and fibre. Cashew nuts, specifically, contain magnesium and copper — two essential nutrients that help boost your immunity. Magnesium relaxes your nerves and muscles, while copper helps with the development of connective tissue.
Cashew nuts are also low in fat and are cholesterol-free, so they make for a delicious, yet healthy snack. But be sure to eat them in moderation (about 1/4 cup a day), and avoid the salted options.

16.Oily fish (such as salmon and sardines)

If you have hypertension, you should consider eating at least three oily fish meals a week. Fish contain high amounts of omega-3 fatty acids, which help promote normal body functions.
Studies also show that fish oils can help regulate your mood and emotions, which can drastically change due to high blood pressure. Replacing red meat with lower-fat options like salmon and sardines can also help you to maintain a healthy weight.

17. Indulge in dark chocolate

Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure decrease. Have 1/2 ounce daily (make sure it contains at least 70% cocoa).

പണ്ട് അമിത രക്ത സമ്മര്ധവും ഷുഗറും “പണക്കാരുടെ രോഗങ്ങള്‍” ആയിരുന്നു. ഇന്ന് അതൊക്കെ മാറി. ജീവിത രീതി മാറിയത് കൊണ്ടുതന്നെ ആണീ മാറ്റവും. വികസ്വര രാജ്യങ്ങളിലാണ് ഈ രോഗം കൂടുതല്‍ കാണപെടുന്നത്. AD 2025 ആകുമ്പോള്‍ ലോകത്ത് നൂറു കോടി ജനങ്ങളില്‍ കൂടുതല്‍ ഇതിനടിമകള്‍ ആകും എന്നാണ് ആസ്ട്രേലിയയിലെ George Institute for International Health എന്ന സ്ഥാപനത്തിന്റെ പ്രസിദ്ധീകരണമായ “Hypertension” എന്ന ജേര്‍ണലില്‍ പറയുന്നത്. അമേരിക്കന്‍ ജനതയില്‍ മുതിര്‍ന പൌരന്മാരില്‍ ഓരോ മൂന്ന് പേരില്‍ ഒരാള്‍ക് ഉയര്‍ന്ന രക്ത സമ്മര്ദം ഉണ്ടെന്നു, American Heart Institute പറയുന്നു. പ്രമേഹം പോലെ തന്നെ ലോകത്ത് ഏറ്റവും കൂടുതല്‍ ബ്ലഡ്‌ പ്രെഷര്‍ രോഗികള്‍ ഉണ്ടായികൊണ്ടിരിക്കുന്നത് ഇന്ത്യയിലും ചൈനയിലും ആണ്. ജീവിത സമ്മര്ധമുള്ളവര്‍, അമിത വണ്ണം ഉള്ളവര്‍ ഇവരൊക്കെ 30 വയസ്സകുംബോഴേ BP പരിശോധിക്കന്നത് നല്ലതാണ്.

കുഴഞ്ഞു വീണു മരിക്കുന്നവരില്‍ പലരും ഹൈ bp ഉള്ളവരാണ്. സാധാരണ ഗതിയില്‍ ഇത് വളരെ കൂടി കുറച്ചു കാലം കഴിഞ്ഞു മാത്രമാണ് നാം മനസ്സിലാക്കുന്നത്‌. ഇന്ത്യയില്‍ 20 കോടിയോളം ജനങ്ങള്‍ ഹൈ bp ഉള്ളവര്‍ ആണ്. പക്ഷെ പലരും അറിയാതെ നടക്കുന്നവര്‍ ആണ്. അറിയുന്നവര്‍ തന്നെ 50 % പേര്‍ മാത്രമാണ് ചെക്ക് ചെയ്യാറുള്ളൂ. അവരില്‍ തന്നെ 35 % മാത്രമാണ് ചികിത്സിച്ചു നിയന്ത്രിക്കുന്നുല്ലു.

രക്ത സമ്മര്‍ദം രണ്ടു തരo

രക്ത സമ്മര്‍ദം പ്രൈമറി എന്നും സെകണ്ടരി എന്നും രണ്ടു തരമുണ്ട്. 95 % രക്ത സമ്മര്ധവും പ്രൈമറി (സാധാരണം) ആണ്. 5 % സെകണ്ടരി (അസാധാരണം) ആണ്. സെകണ്ടരി, ചില രോഗങ്ങളുടെ പാര്ശ്വഭലം ആയാനുണ്ടാകുന്നത്‌.

എന്താണ് ഉയര്‍ന്ന രക്ത സമ്മര്‍ദം?

ഹൃദയത്തെ ഒരു പമ്പ് ഹൌസായി ഉപമിക്കുക. രക്തം ശക്തമായി വെളിയിലേക്ക് പമ്പ് ചെയ്യപെടുമ്പോള്‍ രക്ത കുഴലിനുള്ളില്‍ അനുഭവപെടുന്ന സമ്മര്‍ദം ആണ് സിസ്ടോലിക് bp . ഇത് സാധാരണ 120 mm /hg ആണ്. രക്തം വീണ്ടും ഹൃദയത്തിലേക്ക് പോകുമ്പോള്‍ രക്തക്കുഴലുകള്‍ ചുരുങ്ങുന്നു അപ്പോള്‍ അവിടുത്തെ സമ്മര്‍ദം ആണ് diastolic bp ഇത് സാധാരണ 80 mm /hg ആണ്. ഇങ്ങിനെ 120 / 80 mm /hg എന്ന നിലയാണ് സാധാരണ രക്ത സമ്മര്‍ദം. ഈ ലെവലില്‍ കൂടുതല്‍ ആയാല്‍ അതിനെ ഹൈ ബ്ലഡ്‌ പ്രഷര്‍ എന്ന് പറയുന്നു. 140 / 90 mm /hg വരെ ആയാല്‍ അതത്ര അപകടമല്ല. ഈ നിലയെ ഹൈ നോര്‍മല്‍ എന്ന് പറയുന്നു. അതിനും മുകളില്‍ പോകുമ്പോള്‍ അത് ഉയര്‍ന്ന രക്ത സമ്മര്‍ദം എന്ന് പറയുന്നു.


1 ) രക്ത കുഴലുകള്‍ സാധാരണ ഒരു റബ്ബര്‍ കുഴല്‍ പോലെയാണ്. പ്രഷര്‍ കൂടുമ്പോള്‍ അത് ആവശ്യത്തിനു വികസിക്കുകയും കുറയുമ്പോള്‍ സാധാരണ സാധാരണ എത്തുകയും ചെയ്യുന്നു. ഈ ഇലാസ്ടിസിടി നഷ്ടപ്പെടുമ്പോഴാണ് പ്രഷര്‍ ആവശ്യത്തില്‍ അധികം ഉയര്‍ന്നു നില്‍ക്കാന്‍ തുടങ്ങുന്നത്. പിന്നെ ചില മനുഷ്യരില്‍ രക്ത കുഴലിനു പൊതുവേ ഇലാസ്ടിസിടി കുറവായിരിക്കും. ഇന്ത്യാക്കര്കും ആഫ്രികക്കാര്കും ഇത്തരത്തിലുള്ള രക്ത കുഴലാണ് ഉള്ളത്.

2 ) നമുക്ക് ദേഷ്യം, ദുഖം, ഉത്കണ്ട, ഭയം മുതലായ വികാരങ്ങള്‍ ഉണ്ടാകുമ്പോള്‍ ശരീരത്തിലെ ചില ന്യുരോനുകള്‍ അദ്രീനാലിന്‍, നോര്‍ അദ്രീനാലിന്‍, ഡോപമിന്‍ തുടങ്ങിയ ചില ഹോര്‍മോണുകള്‍ ഉത്പാദിപ്പിക്കുന്നു. ഇത് നെഞ്ചിടിപ്പ്, ആകാംഷ, വികാര വിക്ഷോപം പോലുള്ള വ്യതിയാനങ്ങള്‍ ഉണ്ടാകുന്നതോടൊപ്പം രക്ത സമ്മര്ധവും കൂട്ടുന്നു. 55 വയസിനു താഴെയുള്ളവര്‍ക് പ്രഷര്‍ ഉണ്ടാകുന്ന പ്രധാന കാരണം ഇതാണ്.

3 ) മേല്പറഞ്ഞ ഹോര്‍മോണുകള്‍ ശരീരത്തില്‍ കൂടുതല്‍ ആകുമ്പോള്‍ അത് കിട്നിയെയും പ്രതികൂലമായി ബാധിക്കുന്നു. ശരീരത്തില്‍ ആഹാരവും മറ്റും ദഹിച്ചതിനു ശേഷമുള്ള പഴ്വസ്തുക്കളും ജലവും ഉപയോഗിച്ചാണ് വൃക്കകള്‍ മൂത്രം ഉണ്ടാകുന്നത്. ഉയര്‍ന്ന bp കാരണം അങ്ങോട്ടുള്ള രക്ത ഓട്ടം കുറയുമ്പോള്‍ അവിടെ ആഞ്ചിയോ ടെന്‍സിന്‍, റെനിന്‍, ആള്ടോ സ്ടീരോണ്‍ മുതലായ ഹോര്‍മോണുകള്‍ ഉണ്ടാകുന്നു. ഇവയുടെ സാന്നിധ്യം ഉപ്പിനെ അരിച്ചു കളയുന്ന വൃക്കയുടെ കഴിവിനെ കുറയ്ക്കുന്നു. ഉപ്പ് ശരീരത്തില്‍ കെട്ടിക്കിടക്കുന്നു. ഇത് പ്രഷര്‍ കൂടാന്‍ കാരണം ആകുന്നു.

4 ) ഉപ്പ് കൂടുതല്‍ കഴിച്ചാല്‍ bp കൂടുന്നു. നാം ഉപ്പ് കൂടുതല്‍ കഴിക്കുമ്പോള്‍ (ഉപ്പ് - സോഡിയം ക്ലോരൈട്) അതിലെ സോഡിയം ആണ് പ്രശ്നക്കാരന്‍. കാരണം ഇവന്‍ ശരീരത്തിലെ പേശികളില്‍ കടക്കുമ്പോള്‍ കാത്സ്യത്തെ കൂടെ എപ്പോഴും കൊണ്ടുപോകുന്നു. കാത്സ്യം കാത്സ്യം പേശികളില്‍ കടന്നാല്‍ പേശികള്‍ മുറുകുന്നു. രക്ത കുഴലിന്റെ ഭിത്തികളിലെ പേശികളിലും ഇവയെത്തുന്നു. അതിന്റെ കൂടെ കൊളസ്ട്രോളും കൂടിയുണ്ടെങ്കില്‍ അതിലെ കൊഴുപ്പും കാല്‍സ്യത്തിന്റെ കൂടെ രക്ത കുഴലിന്റെ ഭിത്തികളില്‍ അടിഞ്ഞു കൂടുന്നു. തലച്ചോറിലെ നേര്‍ത്ത രക്തക്കുഴലുകളില്‍ ഇവയെത്തിയാല്‍ സ്വാഭാവികമായും അവയുടെ ഉള്‍വ്യാസം വീണ്ടും കുറയുകയും bp കൂടുമ്പോള്‍ രക്തക്കുഴല്‍ പൊട്ടി രക്ത സ്രാവം (hemorrhage ) അല്ലെങ്കില്‍ രക്തം കട്ടിപിടിച്ച് രക്തയോട്ടം നില്‍കുകയും (thrombosis ) ചെയ്യുന്നു. hemorrhage ആയാലും thrombosis ആയാലും, ശരീരത്തിന്റെ ഒരു ഭാഗം തളരുകയും സംസാരശേഷി നഷ്ടപെടുകയും ചെയ്യാം. ചെറുതായി രക്തസ്രാവം ഉണ്ടായാല്‍ ചിലപ്പോള്‍ നാം അറിഞ്ഞില്ലെന്നു വരാം. പക്ഷെ ഓര്മ ശക്തിയില്‍ കുറവുണ്ടാകും. അങ്ങിനെ ഒരു രോഗം പല രോഗങ്ങള്‍ക് കാരണം ആകുന്നു.

5 ) വ്യായാമമോ ജോലിയോ ചെയ്യാതിരുന്നാല്‍ . ഏതു രോഗത്തെ പോലെയും രക്ത സമ്മര്ധവും കൂടുന്നു. വ്യായാമം ചെയ്യാതിരുന്നാല്‍ ദുര്മേധസ്സും കൂടുന്നു. രക്തക്കുഴലിന്റെ ഭിത്തികളില്‍ കൊഴുപ്പും കാത്സ്യവും മറ്റും അടിഞ്ഞു കൂടുന്നു. കുഴലിന്റെ ഉള്‍വ്യാസം കുറയുകയും പ്രഷര്‍ കൂടുകയും ചെയ്യുന്നു.

6 ) ചില ഗര്‍ഭിണികളില്‍ 6 – 7 മാസം പ്രായമാകുമ്പോള്‍ പ്ലാസെന്ടയുമായി ബന്ധപ്പെട്ടു ചില ഹോര്‍മോണ്‍ വ്യതിയാനങ്ങള്‍ ഉണ്ടാകുകയും അത് bp കൂടാന്‍ കാരണം ആകുകയും ചെയ്യുന്നു. പക്ഷെ ഇത് പ്രസവം കഴിയുമ്പോള്‍ നോര്‍മല്‍ ആകുന്നു.

7 ) ചില രോഗങ്ങളുടെ പാര്ശ്വ ഭലമായി സെകണ്ടരി രക്ത സമ്മര്ദം ഉണ്ടാകാറുണ്ട്. ഉദാ: വൃക്കയുടെ മുകളില്‍ പറ്റി പിടിച്ചിരിക്കുന്ന ഗ്രന്ധിയാണ് അദ്രീനല്‍ ഗ്രന്ഥി. ഇവയിലുണ്ടാകുന്ന കാന്‍സര്‍ bp കൂട്ടുന്നു.

നിയന്ത്രണ മാര്‍ഗങ്ങള്‍

1 ) ജീവിത രീതിയിലെ മാറ്റം ആണ് പ്രധാനമായും വേണ്ടത്.

2 ) 130 – 80 നും 139 -89 നും ഇടയില്‍ അല്ലെങ്കില്‍ 140 – 90 വരെ നില്കുന്നവര്ക് 30 മിനുട്ട് ഏരോബിക് വ്യായാമം (നടത്തം, ജോഗിംഗ് തുടങ്ങിയവ) ചെയ്‌താല്‍ മതി. വ്യായാമം ചെയ്യുമ്പോള്‍ ശീരത്തിലെ കൊഴുപ്പ് എരിഞ്ഞില്ലതാകുന്നു. വിയര്‍ത്തു ഉപ്പു വെളിയില്‍ പോകുന്നു.

3 ) ഉപ്പ് കുറയ്ക്കുക. അച്ചാര്, പപ്പടം, ഉപ്പിലിട്ടത്, ഉപ്പിട്ട മറ്റു ആഹാരങ്ങള്‍ ഇവ കുറയ്ക്കുക.

4 ) പച്ചകറികളും, പഴങ്ങളും ധാരാളം കഴിക്കുക.

5 ) ഇവകൊണ്ടൊന്നും കുറവില്ലെങ്കില്‍ ഡോക്ടറെ കണ്ടു ചെക്ക് ചെയ്തു മരുന്ന് കഴിക്കുക. ജീവിത ചിട്ടകളിലൂടെ മൂന്നു പ്രാവശ്യം ചെക്ക് ചെയ്തതിനു ശേഷം കുറഞ്ഞില്ലെങ്കില് മാത്രമേ ഡോക്ടര്‍ മരുന്ന് കഴിക്കാന്‍ പറയുകയുള്ളൂ.

6 ) bp കൂടുതല്‍ ഉള്ളവര്‍ ജിമ്മില്‍ പോകരുതേ. ജിമ്മില്‍ പോകണമെങ്കില്‍ ഡോക്ടറോട് ചോദിച്ചു മാത്രം പോകുക.

7 ) വ്യായാമം ചെയ്യുമ്പോള്‍ നെഞ്ചു വേദന ഉണ്ടായാല്‍ ഉടന്‍ നിര്‍ത്തുക. ഡോക്ടറോട് ചോദിച്ചു മാത്രം വീണ്ടും തുടരുക.


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