In recent years, there has been a growing push towards mindfulness to beat stress and lifestyle issues. Now a new position paper published in the Journal of Hypertension indicates that meditation for 45 minutes every day can beat stress-related high blood pressure or BP. According to the International Society of Hypertension, lifestyle management of hypertension also involves cutting down on salt and quitting smoking.
Let’s delve deep into how stress and high blood pressure are interrelated.
According to the International Society of Hypertension guidelines, hypertension is defined as persistently elevated systolic blood pressure (SBP) >140 mmHg and/or diastolic blood pressure (DBP) at least 90 mmHg. It affects over 1.5 billion people worldwide, it notes.
According to the paper abstract, hypertension, which is associated with an increased risk of cardiovascular disease events (e.g. coronary heart disease, heart failure, and stroke) and death, can be controlled by “lifestyle changes” even as “blood pressure-lowering medications are prescribed”.
The paper noted that an international panel of experts convened by the International Society of Hypertension College of Experts compiled lifestyle management recommendations as a first-line strategy to prevent and control hypertension in adulthood.
“Specific recommendations based on literature evidence are summarised with advice to start these measures early in life, including maintaining healthy body weight, increased levels of different types of physical activity, healthy eating and drinking, avoidance and cessation of smoking and alcohol use, management of stress and sleep levels. We also discuss the relevance of specific approaches including consumption of sodium, potassium, sugar, fibre, coffee, tea, and intermittent fasting as well as integrated strategies to implement these recommendations using, for example, behaviour change-related technologies and digital tools,” it read.
Dr Sudhir Kumar, neurologist, Apollo Hospitals, Hyderabad said that stress is an important risk factor for hypertension. “BP rises acutely in response to acute severe stress, and chronic stress over longer duration can contribute to chronically elevated BP and development of hypertension. Therefore, techniques that can reduce stress also help in reducing BP,” Dr Kumar said.
According to Dr Kumar, stress reduction can be achieved through a number of strategies, such as meditation, progressive muscle relaxation, yoga, deep breathing exercises,s and mindfulness.
Citing a recent meta-analysis encompassing 12 studies reported that mindfulness-based stress reduction (MBSR) lessons of at least eight weekly sessions of MBSR and over 30 minutes of meditation practices daily reduced stress, mood swings, and systolic BP and diastolic BP by 6.6 and 2.5 mmHg, respectively, in patients with hypertension, Dr Kumar shared that stress is associated with release of hormones-cortisol and adrenaline – into the blood that constrict the blood vessels.
“This could partly explain the rise in BP and heart rate in response to stress. In research, systolic and diastolic blood pressure increased by 15.2 mmHg and 8.5 mmHg, respectively, when participants felt highly stressed,” he noted.
In addition to the direct adverse effects of stress on BP, there are many other reasons for stress to cause an increase in BP.
Stressed out? Try meditation (Source: Getty Images/Thinkstock)
Additionally, Dr Kumar indicated that people who are stressed may sleep less, may start drinking alcohol or smoking, or may consume more unhealthy foods. “All these can lead to increase in BP,” he said.
How does meditation help?
Stressing that meditation and other relaxation techniques lead to a fall in BP, Dr Kuma said that research has shown that during that time, inflammation and blood vessel constriction become less active and blood vessels widen. “This benefit appears to be mediated by nitric oxide, a molecule made in the body that (among other things) helps relax and widen blood vessels, keeping blood pressure under control,” said Dr Kumar.
Relaxation methods like deep breathing exercises and meditation can effectively soothe the mind, said Dr Deepak Mittal, founder, Divine Soul Yoga, adding that while it is a not a “quick fix”, it can work on one’s health issues in the long run.
What more?
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In addition to meditation, Dr Kumar underlined various other strategies that can also help in reducing stress and lowering BP, such as listening to music, yoga, deep breathing techniques, regular exercise such as brisk walking or running, and ensuring adequate sleep of 7-8 hours every night.
Engaging in a combination of exercises, yoga, and meditation for about 20 to 25 minutes can effectively reduce the heart rate, mentioned Dr Ranjan Shetty, HOD and consultant, interventional cardiology, Manipal Hospital, Old Airport Road, Bangalore.
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