Tag: Reduction of blood pressure

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Pranayama and its cardioprotective effect

Pranayama is a Sanskrit word. “PRANA” means energy of life and “AYAMA” means to control. So pranayama simply means controlling one’s own breath (inflow and outflow of air). Deep Breathing is the scientific word for pranayama. Taking a long deep breath to the bottom of the lungs, and holding it for a while and then slowly releasing it, is what is called as deep breathing.

How deep breathing impacts us?

  • Draws more oxygen into the body
  • Holding the breath allows more contact time between the blood and the oxygenated air for gaseous exchange, or simply better loading of blood with oxygen
  • Availability of more oxygen to all the organs including the heart to sustain their functions

Pranayama which only takes a few minutes to perform immediately lowers resting blood pressure and heart rate. Regular practise of pranayama results in permanent decrease in blood pressure and heart rate which means that the workload and the wear and tear for the heart are both reduced. The cool thing about this breathing technique is that it can be practiced anywhere, anytime and without any equipment.

Heart attacks are predominantly caused by an imbalance in the demand-supply ratio of oxygen to the continuously working heart muscles. Deep breathing can help uproot the cause of heart disease and even reverse the course of it.

Regular practice of pranayama also resets the autonomic nervous system to parasympathetic dominance, meaning it decreases arousals to external stimuli thus decreasing anger and hostility. Stressful triggers are an inevitable part of life but it is how we perceive these stressors that is the major determinant of our health.

Benefits of Pranayama

  • Reduction in blood pressure and heart rate
  • Relief from day to day stress and anxiety
  • Regulation of myocardial oxygen demand – supply ratio
  • Strengthens the muscles of respiration and provides relief from breathlessness
  • Improved sleep pattern and a permanent solution to sleeplessness
  • In short, all the benefits of meditation can be achieved by using deep breathing as a meditative technique, that is, by focusing on the breath as we breathe in and out.

When pursued in combination with regular exercise, healthy diet and a positive mindset, Pranayama is bound to make our hearts younger and our lives more enjoyable.

I would like to conclude with this quote from Dr. Russ Harris, a medical practitioner, psychotherapist and a bestselling author.

 

 

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Watch your Micro-Nutrient intake

Micronutrients play a crucial role in human nutrition, particularly in the prevention and treatment of various diseases. Though they are needed only in small amounts, these substances are essential to produce enzymes and hormones and regulate all body functions. Micronutrient deficiencies if left untreated can lead to symptoms and ailments of many organs including the heart and blood vessels. In other words, sufficient micronutrient intake in our daily diet helps to maintain cardiac function and to prevent many common health problems faced by people today.
Now let us take a detailed look at of some of the micronutrients known to impact heart health and also learn how to include them in our everyday cooking.

Magnesium is essential for the proper functioning of heart, muscles, kidneys, and other organs in the body. Magnesium deficiency is associated with higher blood pressure and cardiovascular disease. You should include varieties of nuts and legumes in your diet to avoid magnesium deficiency. The Recommended Dietary Allowance (RDA) of Magnesium is 340 mg/day for men and 310 mg/day for women.

Vitamin D is a fat-soluble vitamin that is naturally present in few foods. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Low levels of Vitamin D increases the risk of hypertension and diabetes, both known to cause cardiovascular disease. Intake of vitamin D-rich foods will help lower your risk of coronary heart disease. The RDA of Vitamin D is 400 IU/day.

Calcium is the key micronutrient for healthy bone and teeth. It also helps our heart, muscles, and nerves to work well. Calcium deficiency is associated with abnormal heart rhythm, also known as arrhythmia. Higher intake of calcium from food sources is known to lower the risk of atherosclerosis and maintain normal beating and pumping actions of the heart. RDA of Calcium is 600 mg/day.

Potassium helps the heart muscle to pump blood effectively throughout the body. Taking a good amount of potassium-rich foods will improve your blood pressure, lower your cholesterol and regulate your heartbeat. Low levels of potassium could cause heart rhythm disturbances and muscle weakness. RDA of potassium is 3750 mg/day for men and 3225 mg/day for women.

B vitamins like vitamin B9, B6, B12 have been linked to a healthy heart rhythm and lack of these can cause palpitation. Sources of folate (B9) include vegetables, fruits, whole or enriched grains, beans, and legumes. Pyridoxine (B6) sources include fish, vegetables, liver, meats and whole grain. RDA of Folic acid-vitamin B9 is 200 mg/day, Cobalamin-vitamin B12 is 1 mg/day and Pyridoxine-vitamin B6 is 2 mg/day.

Vitamin C is a powerful antioxidant; it has the ability to block the damage caused by free radicals. Free radicals may accelerate ageing and contribute to the development of atherosclerosis. It’s through this antioxidant effect that vitamin C has an influence on heart health. RDA of Vitamin C is 40 mg/day.

This table gives the Recommended Dietary Allowance (RDA) for 100 grams of edible portion of these food substances. 

Note: We recommend adequate intake of natural foods containing the above micronutrients. We do not advise the use of commercially available supplements. If you have any health concerns, please follow the dietary advise of your healthcare provider or contact us for assistance.

 

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Physical activity improves quality of life as you age

Physical activity (PA) is associated with reduced risk for several disorders including coronary heart disease, cancers, diabetes, and stroke. Regular physical activity can relieve tension, anxiety, depression and anger. You may notice a “feel good sensation” immediately following your physical activity, and most people also note an improvement in general wellbeing over time as physical activity becomes a part of their routine. Some of the hormones responsible for these changes are endorphins, growth hormone and serotonin.

According to the AHA (American Heart Association), too much sitting and other sedentary activities can increase your risk of cardiovascular disease. One study showed that adults who watch more than 4 hours of television a day had a 46% increased risk of death from any cause and an 80% increased risk of death from cardiovascular disease.

Becoming more active can help lower your blood pressure and also boost your levels of good cholesterol.

Regular Physical activity can improve the anti aging process by increasing strength, stamina and ability to function well. Recent research showed that people who are physically active and at a healthy weight live about 7 years longer than those who are not active and are obese.

If you want to improve your physical fitness, but you find the idea of exercise overwhelming, it may help you to know exercise and physical activity is not the same thing—yet both are beneficial to your health.

Exercise, however, is a type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving or maintaining your physical fitness level. Exercise can be accomplished through activities such as cycling, dancing, walking, swimming, yoga, working out at the gym, or running etc. Regular exercise, depending upon the kind, improves aerobic fitness, muscular strength, and flexibility.

Everyday physical activities such as performing housework, walking at work place, or climbing stairs keep your body moving and still count toward the recommended amount of weekly physical activity.

Regular exercises like brisk walking, cycling and swimming can have the following effects on our body…

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Reduces risk of diabetes

Regular physical activity helps maintain blood sugar levels and lowers the risk of developing non-insulin-dependent diabetes mellitus. If you have a body mass index (BMI) greater than 25 or if you have a family history of diabetes, this benefit of exercise may have special value to you.

Helps maintain weight

Physical activity has been shown to be the single most important factor in successful weight maintenance. Aim for burning about 1000-2000 calories per week from activity.

Reduces risk of premature death

The highest risk of death and disability is found among those who do no regular physical activity.

Reduces risk of heart disease

Physical activity increases the level of high density lipoprotein (HDL) or “good” cholesterol in your blood. HDLs are like cholesterol scavengers – they pick up the “bad” cholesterol in the arteries and transport it to the liver for eventual removal from the body. An increase in your HDL is protective; it can decrease the risk of a heart attack. The other ways by which physical activity protects the heart are controlling blood pressure, maintaining blood glucose, preventing obesity and keeping your stress levels at bay.

Improves health of muscles and bones

Regular aerobic physical activity improves blood flow to your muscles and helps them use energy. Strength training increases muscle size and strength. Physical activities like jogging, walking and strength training strengthen your bones and make them denser, thereby preventing osteoporosis and arthritis.

Improves mental health

Regular physical activity can reduce anxiety and depression and improve mood. It may be a beneficial strategy to lower the risk of Alzheimer’s disease, cognitive impairment and vascular dementia. Exercise may directly benefit brain cells by increasing blood and oxygen flow to the brain.

Reduces risk of high blood pressure

Not only does regular physical activity reduce the risk of developing high blood pressure but it also helps lower blood pressure in people who already have elevated blood pressure.

Helps older adults become stronger

The loss of strength and stamina that is often attributed to aging is partly caused by reduced physical activity. Inadequate physical activity leads to a thinning of bones, a weakening of muscles, and a reduction in metabolic rate (the rate at which your body burns calories). This often leads to weight gain. Physical activity improves nearly all systems, especially the cardiovascular system and the ability to perform the routine tasks of daily life.