High blood pressure forces the heart to work harder to pump blood throughout the body. This may seem benign, but the stress it puts on your heart can increase your risk of having a heart attack. Fortunately, it can dramatically lower your blood pressure making simple adjustments to your lifestyle.
A study published in the Journal of Education and Health Promotion exemplifies the impact that even the most modest changes can have on blood pressure.
“Hypertension has a direct relationship with circulation, respiration, and vital organ function“wrote the study researchers.
To further investigate this relationship, the researchers explored the impact that a nasal breathing exercise can have on hypertension.
A total of 170 and 85 individuals were assigned to each group.
Patients in the study group were instructed to undergo alternate nasal breathing exercises twice daily (10 minutes of exercise each time) for five days along with routine treatment, and patients in the control underwent routine treatment.
There was a marked reduction in systolic blood pressure (BP), diastolic BP, heart rate, and frequency pressure product after continuous exercise of five alternate days of nasal breathing in the study group, they found. researchers.
They demonstrated a “statistically significant” difference in systolic blood pressure, diastolic blood pressure, heart rate, and rate pressure from pre and post assessment on day 1 and day 5.
“It can be concluded that simple and regular nasal breathing exercise effectively reduces hypertension,” the researchers concluded.
Systolic and Diastolic Blood Pressure: What These Numbers Mean
The systolic pressure (highest number) is the force with which the heart pumps blood throughout the body.
The diastolic pressure (lowest number) is the resistance to blood flow in the blood vessels.
Both are measured in millimeters of mercury (mmHg).
As a general guide, high blood pressure is considered to be 140/90 mmHg or more (or 150/90 mmHg or more if you are over 80 years old).
General tips to reduce hypertension
Reduce the amount of salt in your food and eat lots of fruits and vegetables.
“Salt increases blood pressure. The more salt you eat, the higher your blood pressure,” warns the NHS.
According to the health agency, you should aim to eat less than 6 g (0.2 oz) of salt a day, which is about one teaspoon.
“Eating a low-fat diet that includes a lot of fiber, such as brown rice, bread and pasta, and lots of fruits and vegetables also helps lower blood pressure,” he adds.
How do I know if I have high blood pressure?
High blood pressure or hypertension rarely has noticeable symptoms. The only way to know if your blood pressure is high is by checking your blood pressure.
All UK adults over 40 are advised to have their blood pressure checked at least every five years.
Doing this is easy and could save your life.
You can have your blood pressure tested in several places, including:
- In the doctor’s office
- In some pharmacies
- As part of your office health check