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Hypertension is not just high blood pressure, but a precursor to various diseases.
When we have high blood pressure, we are 3.3 times more likely to have a stroke, 2.1 times more likely to have a heart attack, 1.3 times more likely to have dementia, and 1.16 times more likely to have a seemingly unrelated condition called osteoporosis.
Blood pressure is not just a numerical change, and it is closely related to changes in environment, diet, and mood. Take back control of your blood pressure today!
Start with yoga to soften your blood vessels and keep your blood pressure from soaring.
Yoga is not only stretching, it is the exercise of extending the body, but also the master of the mind. Life pressure, changes in the environment, emotional changes, are factors that make blood pressure unstable.
You may be wondering does yoga really lower blood pressure?It's true that yoga can't change the environment or save the relationship, but yoga can relieve stress and remove the garbage in the body and mind. When the mood is stabilized, the blood pressure will also be stabilized.
The better the parasympathetic, the better the blood flow.
In addition, yoga has a calming, meditative effect that muscle training and cardio don't have.
Yoga can be said to be a good exercise for lowering blood pressure in both body and mind.
The study points out, a week exercises 3 times the yoga of conscious breathing, each time 10 minutes left and right sides, diastolic pressure and systolic pressure can drop 5mmHg! To reduce the risk of cardiovascular disease, let's aim for 125/75 MMHG.
Yoga helps to lower blood pressure in the three main elements
1. Positive psychology
● Focus on your feelings in the moment
Focusing on the movements and breathing of yoga can relieve mental stress and help lower blood pressure and heart rate.
● Self-management becomes easier
With peace of mind, the ability of self-management will also improve, and the control of diet and physical condition will become smooth.
2. An elongated body
● Helps blood vessels dilate
Increase the body's prostaglandin, making blood vessels easy to dilate, strengthen the elasticity of the blood vessel wall.
● Accelerate sodium emissions
If you are physically active, your insulin sensitivity will improve, your sodium emission will be smooth, and your natural blood pressure will decrease.
3. Breathe slowly and consciously
● Adjust the autonomic nerve
Slow, conscious breathing allows parasympathetic nerves to take over, relaxes the body and mind, improves blood flow and lowers blood pressure.
● A decrease in average heart rate
By matching the rhythm of your breathing to slow your heart rate, a low and steady heart rate reduces your risk of cardiovascular disease.
● Get a good night's sleep
In the management of blood pressure, good sleep quality is also important, through the practice of yoga, soothe the body and mind can get a good sleep.
Now, let's practice simple yoga to lower blood pressure!
① Practice slow and conscious deep breathing
Spine extension, slight body control, easy sitting position, can sit on the floor or chair.Put your hands on your ribs and breathe through your nose.Breathe in deeply for 5 seconds, then breathe out slowly for 5 seconds. Feel the changes in your breath and body carefully. For those who are just beginning to practice, try to hold for 1 minute, then slowly lengthen the time.
② Pull long spine, stretch waist and thigh
Place your hands on a wall or the back of a chair at waist height with your feet hip-width apart.
Extend the upper body, stretch the spine forward and backward, try to straighten the back, feel the extension of the back and legs, there will be a slightly sour feeling.
People who are too tight at the back of their legs can bend their knees slightly or open their feet a bit more.
③ Turning the body to open the chest is more happy
As if practicing breathing, gently control your body and sit comfortably in a chair with your feet hip-width apart and the balls of your feet firmly planted on the floor.
Try to extend the spine up, take a deep breath and open the chest. If you can't feel it, you can return to practice, adjust your breathing and open your heart.
Next, place your right hand on your left knee, keep your chest open, twist your body, hold your breath for 30 seconds, then switch sides.
Special attention, can't hunchback, torsion, is the whole body together in the past, not only the neck rotation!
Blood pressure fluctuates due to daily activities, circumstances, and emotions. If the mood swings are too large or the environment changes dramatically, it can go up and down like a roller coaster. This can cause damage to the blood vessel walls, resulting in 'stalling blood pressure.'
To avoid blood pressure stalling, we should start from daily life, pay attention to diet not to take too much salt (sodium content), appropriate exercise, and find ways to relieve stress.
Life may be a mess of the environment, but blood pressure can not be out of order, let's take a deep breath to pull the tendon. the remote control of blood pressure in their own hands, control blood pressure is not restricted by blood pressure!