
Hypertension, commonly referred to as high blood pressure, is a fast-growing global health problem. Modern lifestyle stress, poor diet, and sedentary habits make an enormous contribution to its rise. Conventional medicine usually approaches the problem through medication, whereas Ayurveda fights against hypertension naturally and holistically, with an emphasis on finding and treating causes. Read along the blog Can Ayurveda Reverse Hypertension? Daily Routine for Hypertension Recovery to know more insights explained by the professionals at Ayurheritage, known for the top Ayurvedic treatment in Dubai.
Ayurveda is an ancient Indian system of medicine that considers health as a balance of three doshas: Vata, Pitta, and Kapha. All these three doshas with an imbalance in particular, an aggravated vata and pitta, contribute to hypertension. The factors that cause such a disturbance include excess stress, irregular eating patterns, and a lack of physical activity, resulting in this disease of high blood pressure.
In Ayurveda, hypertension is said to represent Raktagata Vata as there has been either a disturbance of apana, samana, or vyanas. Basically, this is disturbed blood circulation due to an imbalance in the functional energies of the body. Ayurveda tries to balance these functional energies of the body and achieve harmony through dietary changes, herbal remedies, and lifestyle adjustments.
Ayurveda does not provide a definitive cure for hypertension; nevertheless, it emphasizes ways to manage and, in theory, reverse the pathology through improving health and reducing medication use. Some Ayurvedic approaches are as follows:
Reduce the level of stress: Stress has been shown to play a significant role in increasing blood pressure. So, practices like meditation, pranayama, and yoga could be highly useful in calming the mind and regulating blood pressure.
Within digestion lies the foundation for overall health and, hence, Ayurveda. A balanced diet, suited to your dosha, could greatly reduce inflammation and improve cardiovascular health.
Herbal remedies: Specific herbs such as Arjuna, Ashwagandha, and Brahmi are said to support heart health and reduce stress.
Incorporating a daily routine (or “Dinacharya”) is vital for managing hypertension. Here is a structured approach to follow:
Wake Up Early: Aim to rise around 5:30-6:00 AM. Early mornings are considered ideal for calming practices, as they align with the body’s natural rhythms.
Drink Warm Water: Start your day with a glass of warm water to flush out toxins and stimulate digestion.
Practice Oil Pulling: Swish sesame or coconut oil in your mouth for 5-10 minutes. This detoxifying practice is believed to improve oral health and reduce inflammation.
Do Gentle Yoga: Engage in yoga poses like Shavasana (Corpse Pose), Balasana (Child’s Pose), and Bhujangasana (Cobra Pose) to relax the body and improve circulation.
Meditate and Practice Pranayama: Spend 10-15 minutes in mindfulness meditation and practice breathing techniques like Nadi Shodhana (Alternate Nostril Breathing) or Anulom Vilom. These practices help reduce stress and stabilize blood pressure.
Have a light and nutritious breakfast. Include foods like oats, fresh fruits, or a small bowl of warm rice porridge spiced with cardamom and cinnamon. Avoid processed and fried foods.
Mid-Morning Activity
Take a short walk or stretch to stay active. Avoid sitting for prolonged periods.
Eat a Balanced Meal: Your lunch should be the largest meal of the day, consisting of freshly cooked vegetables, whole grains, and lentils. Use heart-friendly spices like turmeric, cumin, and coriander.
Avoid Overeating: Ayurveda stresses mindful eating. Chew your food slowly and avoid distractions like TV or phones during meals.
If you feel tired, consider taking a 15-20 minute nap. Avoid longer naps as they can disrupt sleep at night.
Exercise: Engage in light to moderate physical activity such as walking, swimming, or yoga. Avoid heavy workouts as they may aggravate Vata.
Herbal Tea: Drink a cup of herbal tea made with hibiscus, ginger, or mint to relax your body and mind.
Keep Dinner Light: A simple meal of soup, steamed vegetables, or khichdi (a mix of rice and lentils) is ideal. Avoid heavy, spicy, or oily foods.
Early Dinner: Eat at least 2-3 hours before bedtime to aid digestion.
Unwind Before Bed: Spend some time reading, listening to soothing music, or practicing gentle stretches.
Oil Massage (Abhyanga): Apply warm sesame or coconut oil to your body for a relaxing massage. This practice helps reduce stress and improve circulation.
Sleep on Time: Aim to sleep by 10:00 PM. A consistent sleep schedule is crucial for maintaining healthy blood pressure levels.
Several Ayurvedic herbs are known for their cardiovascular benefits. Consult an Ayurvedic practitioner before incorporating these into your routine:
Arjuna (Terminalia arjuna): Known for its heart-protective properties, Arjuna helps regulate blood pressure and strengthen the heart muscle.
Ashwagandha: Reduces stress and anxiety, which are key factors in hypertension.
Brahmi: Enhances cognitive function and helps in managing stress.
Triphala: A blend of three fruits that supports digestion and detoxification.
Sarpagandha (Rauwolfia serpentina): Traditionally used to manage high blood pressure. Use under guidance as it can have strong effects.
Eat fresh and seasonal: Focus on fruits, vegetables, whole grains, and legumes.
Limit salt: Excess salt can aggravate hypertension. Prefer rock salt or Himalayan salt in moderate quantity.
Avoid processed foods: Packaged foods have too much sodium and saturated fat.
Include heart-healthy fats: Use oil for cooking such as sesame oil or mustard oil or olive oil.
Keep hydrated: Drink plenty of water throughout the day for hydration.
Along with the dietary change, herbs, stress management, and lifestyle changes can help control blood pressure and, hence, route one to better health prospects.
These are generally safe practices, but it is very important to consult a qualified Ayurvedic practitioner as well as your attending physician before making substantial [changes to lifestyle and] treatment, especially while on medication. A disciplined and consistent approach may help you live a healthy, balanced life free from the complications of hypertension. Connect with our experts at Ayurheritage to know more about other holistic treatments including Panchakarma treatment in Dubai.