The WHD was first inaugurated in May 2005 and
has become an annual event ever since. The purpose of the WHD is to promote
public awareness of hypertension and to encourage citizens of all countries to
prevent and control this silent killer, the modern epidemic.
Increased blood pressure is the leading risk
for death and disability globally. One of the major barriers to effective
control of hypertension is simply that people are not aware their blood
pressure is high. Yet simple affordable steps to incorporate routine blood
pressure assessment into community programs and workplaces as well as all
health care settings could play a major role.
World Hypertension Day, annually celebrated on
May 17th, provides an opportunity to emphasize opportunities to improve
prevention and control of hypertension. In 2014, the World Hypertension League
(WHL) will initiate the celebrations on Friday May 16th by announcing results
of its 2013-2014 campaign to assist national hypertension organizations in
developing wide spread screening programs to identify those with hypertension.
The Campaign ‘Know your blood pressure’ will
be repeated annually for the next 5 years to facilitate the development of
programs to screen for hypertension.
All National hypertension, cardiovascular and
public health organizations are invited to participate and to submit the
results of blood pressure screening programs to the WHL by April 2, 2014. The
total number of people screened globally and by each participating country will
be announced May 16th.
Diet and Nutrition
It is
well-known that diet plays a major role in high blood pressure.
Generally
speaking, avoid foods that are hard-to-digest favor foods that are
easy-to-digest, nourishing and cleansing. i.e. a low fat diet based on plenty
of vegetables and fruits, legumes, rice, grains, and low fat dairy products. It is imperative on part of patients with
high blood pressure to adopt a salt restricted diet regimen.
Uncooked or table salt
must be completely avoided. In fact, it
is advisable that they may adopt an oil free diet. Similar to cutting down on
salt, it is advisable that they cut down on the consumption of oil and fat.
Lifestyle and Daily
Routine
An
effective way to lower our blood pressure is to prohibit, as far as possible,
our lifestyle from disturbing our body’s natural rhythms.
When we
eat, sleep and exercise in constantly fluctuating and disturbing patterns, the
body loses its natural balancing cycles and cannot cleanse or heal itself as effectively
Therefore,
regularity in our daily routine can be extremely effective in reducing
physiological imbalances which contribute to high blood pressure.
Exercise
Regular exercise is also fundamental.
- Any opportunity to be active,
whether it is a morning or evening walk, weeding the garden, doing the
housework or taking the stairs instead of the lift, all helps to increase blood
circulation, decrease blood pressure, lower fatty-cholesterol deposits and
improve our overall health and well being.
- Even free hand exercises such as jogging,
cycling and swimming are beneficial for controlling high blood pressure.
Have a big belly laugh
every day, even if
you have to fake it till you make it. Laughter decreases adrenaline and
cortisol production and can help lower your blood pressure.
Lose excess weight/lower cholesterol.
Losing as much excess weight as possible will definitely help keep your blood
pressure low.
An
effective way to reduce cholesterol and excess fats is to soak one teaspoon
fenugreek seed in water overnight and chew them early in the morning on an
empty stomach.
Strengthen your digestive system. A
weak digestive system is often associated with high blood pressure. Our ability
to efficiently and effectively digest the food we eat is an important
consideration when choosing what to eat.
Incompletely
digested foods create toxins and impurities that travel throughout the physiology,
localizing in body tissues and eventually disrupt their functioning.
This
process plays out in a wide variety of chronic conditions, not least of which
is high blood pressure.
Ayurvedic
triphala powder every night with warm water is often recommended for
strengthening the digestive system.
Reduce your intake of toxins. Toxins
accumulate in our bodies when we eat foods which are hard to digest, drink
liquids which require taxing metabolization, when our digestive and elimination
systems are weak, and when we are stressed either physically, mentally,
emotionally, or all three.
Most
chronic disorders start when toxins accumulate in the body tissues and obstruct
the channels of circulation and elimination.
Avoid smoking. While
smoking itself does not increase blood pressure, it can add to the harm caused
by high blood pressure. It is estimated to increase the risk of heart attack
and stroke threefold in individuals with high blood pressure. Nicotine
also increases the resting heart rate and increases the release of adrenaline.
Once smoking is stopped, this extra risk is quickly reduced.
Some home remedies from your kitchen
- Mint leaves contribute
significantly to reducing blood pressure. Powdered form of dried mint leaves
may be had twice a day to reduce high blood pressure. Two teaspoonfuls of the
same may contribute directly to reducing high blood pressure.
- One of the medicinal
properties of garlic caters to the reduction of arterial spasms. So consumption
of garlic contributes significantly towards lowering blood pressure and also
ensuring control over pulse rate and cardiac rhythm.
- Lemon also keeps
hypertension under control by adding to the strength of capillaries. Regular
consumption of lemon juice squeezed into water without salt or sugar will serve
to control blood pressure by controlling the wear and tear of arteries with its
invaluable Vitamin P content.
- Similar to lemon
juice, grapes also serve to reduce blood pressure with its Vitamin P content.
- Gooseberry also serves
to keep blood pressure under control. Gooseberry mixed with honey should be
taken every morning.
- Dried and roasted
seeds of watermelon also serve to reduce blood pressure by dilating the blood
vessels.
- Consumption of
vegetables including potato, parsley, carrot and spinach play significant role
in reducing blood pressure. Juice made out of raw spinach and carrot works to
reduce blood pressure with two glasses being taken twice a day.
- Celery and broccoli
deserve special mention amongst all vegetables as 'phyto-chemical' content of
theirs serves to lower blood pressure. Celery helps to control stress hormone
that has constricting effects on blood vessels.
- Fruits rich in Vitamin
B, sodium and potassium such as banana, grapes, oranges and apricots also serve
to improve the circulatory system.
- Rice with its low salt
and cholesterol content work against high blood pressure. Besides the calcium
content of rice serves to relax the nervous system. Magnesium and Potassium
content of potato also serve to reduce hypertension.
- As far as the choice
of cooking medium is concerned, it is always advisable to go for one based on
unsaturated oils extracted from mustard, safflower, sunflower and seeds of
bitter gourd.
- While natural remedies
suggested as part of treatment for hypertension or high blood pressure should
be accompanied by thorough medical advice and regular checkups; a situation of
low blood pressure can be rectified easily by adopting a few dietary tips.
- In order to prevent
blood pressure from falling; it is important that you keep yourself properly
hydrated because absence of water from the system may lead to the fall of
pressure.
- Almond paste added to
milk, juice of beet root, chewing raisins soaked in water also help to control
low blood pressure.
- Equally effective is
the consumption of basil juice and honey on an empty stomach for curing the
symptoms of low blood pressure.
- Nutritious food rich
in protein and carbohydrate should be included in diet.
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