Hypertension is one of the major causes of disability and death in the world. It causes heart attacks, strokes, kidney failures and other disorders if left neglected and untreated. In many cases Hypertension does not cause any symptoms at all until complications occur such as heart attacks and strokes. It plays the role of a silent killer in the body. So it is important to have your blood pressure checked at regular intervals.
Blood pressure is high when the arterial blood pressure is elevated above the normal ranges. A normal blood pressure is systolic 120 over diastolic 80.
Symptoms of hypertension are:-
- Pain experienced at the back of the neck and head on waking up which soon disappears
- Dizziness
- Palpitations
- Heart pain
- Frequent urination
- Nervous tension
- Fatigue
- Difficulty in breathing
Causes of Hypertension
- Stress & hectic lifestyle
- Vitiation of the Vata energy
- Smoking & an excessive intake of intoxicants
- Hardening of the arteries
- Obesity
- Metabolic disorders
- Excessive intake of common table salt
- Overload of fast foods
Ayurvedic Approach to Hypertension
According to Ayurveda, Hypertension involves all the doshas, the heart and the blood vessels. Symptoms of Vata derangement, mainly that of vyana vayu (outward moving air) in high blood pressure. The treatment involves balancing the Vata dosha. Pitta vitiation can also be seen and also needs to be treated. People with Pitta and Vata predominant constitution and Pitta & Vata imbalances are more prone to hypertension than any other. Unprocessed anger, frustrations, irritability, anxiety and fear, lead to mal-adaption of the endocrine system which then leads to conditions like hypertension. Treatment is bringing these imbalances back to normal. The treatment of hypertension includes, exercise, breathing exercises (Pranayama), yoga, meditation, behavioural modification along with prescribed various herbs and minerals.
Ayurvedic lifestyle for hypertension
If you master the technique of keeping your blood pressure down, you have a much less chance of having hypertension later in life and you are less likely to have fatty cholesterol deposits in your arteries. Even if you have normal blood pressure, you can benefit from a simple adjustment in lifestyle.
Ayurvedic and Mediterranean diets lower cardiovascular risk and increase the anti-inflammatory omega three fatty acids in the diet. Although fatty fish such as salmon has been emphasised as a key to heart health, fruits and vegetables are alternative sources of omega 3. Indeed, the mass consumption of fish oil is likely to have a devastating effect on fish species. Instead, emphasise flax oil, olive oil (here’s where the Mediterranean gets into the picture), legumes—an Ayurvedic mainstay—along with nuts, berries, cruciferous vegetables, basil, garlic and leafy greens.
Turmeric is a super-food that distinguishes the Indian diet. Not only will turmeric help reduce inflammation and have blood-thinning effects, it will also help prevent the other great risk apoE epsilon4 presents—which is Alzheimer’s.
From the Ayurvedic standpoint, we are all quite familiar with risk factors and dietary guidance for heart disease. We know that kapha individuals will have a greater risk of atheroma leading to coronary heart disease, while vata individuals are stress-prone and so can develop vata hridrog (heart disease). Now, the latest discoveries in biomedical science and genetics have led researchers to an interesting conclusion: there are three types of people with different lipid profiles and disease risks. To understand this we will have to take a brief look at plasma lipids. (For more information on HDL,LDL and ApoE Types please see footnote)
For the Kapha type, suspecting that they may well be ApoE epsilon 4, will need to take steps to lower their array of risks. Smoking is a typical Kapha addiction that is extremely dangerous for cardiac health. Sedentary lifestyle is of course another risk factor lethal to Kapha. Fried foods, refined sugars and refined starches are similarly important to address. Inflammation plays a key role in atherosclerosis and heart disease and is related to a diet high in meats and low in vegetables. The kapha/suspected apoE 4 type must be guided towards a diet high in omega 3 fatty acids, emphasising plant-based food rather than meats, both the Ayurvedic and the Mediterranean diets lower cardiovascular risk and increase the anti-inflammatory omega three fatty acids in the diet. Although fatty fish such as salmon has been emphasised as a key to heart health, fruits and vegetables are alternative sources of omega 3. Indeed, the mass consumption of fish oil is likely to have a devastating effect on fish species. Instead, emphasise flax oil, olive oil (here’s where the Mediterranean gets into the picture), legumes—an Ayurvedic mainstay—along with nuts, berries, cruciferous vegetables, basil, garlic and leafy greens.
For the Pitta type, supposed ApoE epsilon 3, susceptibility to heart disease is a result of inflammation. As well as stressing an anti-inflammatory diet rich in omega three fatty acids, consider all the other ways to reduce Pitta’s tendency toward inflammation. Health begins in the mouth, an important site of inflammation that can lead to heart disease. Use of herbs such as neem and triphala in dental care, using a tongue scraper and regular ‘oil pulling’, rinsing the mouth with sesame, sunflower or coconut oil can help reduce Pitta’s susceptibility to heart disease. Again, use turmeric as a spice and herbal supplement to reduce inflammation and anti-inflammatory teas such as tulsi tea.
And for the Vata type, suspected ApoE epsilon2, stress management is key, along with a basic Vata-soothing Ayurvedic diet. Vata’s tendency to worry predisposes to heart disease, since anxiety generates pro-inflammatory cytokines, which lead to arterial plaque formation. A good yoga routine emphasising shiva asana and pranayama, a daily meditation practice and soothing teas such as a mix of brahmi and tulsi will help shift Vata out of the high-risk group without use of medications.
Regular exercise is one of the best ways to lower blood pressure, however it has to be the right exercise. A good routine with endurance exercises such as jogging or athletics will cause the peripheral resistance to decrease. Exercise helps to eliminate body fat, lower total cholesterol and raise HDL levels that prevent fatty deposits. According to Ayurveda, exercise improves the body, depletes excess fats, and brings lightness of the body and mind. Improving your lifestyle by adopting ethical elements mentioned in the articles of ‘Achara Rasayaha’ (Ayurvedas life codes of good conduct), is a must if you want to stay clear of the physical and mental stresses and eventual hypertension. It is proven that stress is a primary contributor to hypertension. Anxiety is a second contributor to an acute stage and can cause a rise in your blood pressure. Relaxation and removal of stress will help to lower mildly elevated levels of blood pressure. Love And affectionate touch can also significantly lower your blood pressure.
Speak the truth…Lying has been proven to boost blood pressure levels because it requires a lot of mental exercise. The more you lie, the more you add tension, hence you get more stressed. Speak gently; don’t get annoyed. Speaking rapidly and loudly can significantly raise your blood pressure during conversation. Chronic anger produces elevation in blood pressure too and can be a serious risk factor for coronary-heart-disease. Laughter is the best medicine. It is as beneficial as relaxation therapy, exercise or other methods to reduce stress. Studies show that laughter decreases adrenaline and cortisol production. If you are frustrated, angry or unhappy just laugh and move away from rage.
Yoga & Breath Therapy for Hypertension
For complete tranquillity of mind, meditate in Corpse Pose (Shavasana) First concentrate on the incoming and outgoing breath, focusing on the temperature of the breath as it flows in and out. You may notice that the exhaled air is slightly warmer than the inhaled air. If you focus the mind on the breath for 10 minutes, mental disturbance is diminished and blood pressure normalises. Then you can meditate. Science confirms that regular practice of Corpse Pose, controls high blood pressure. Meditating and practising breathing exercises are essential to establishing a new relaxation response in place of the hypertensive reflex to stress.
Useful Ayurvedic Herbs for Hypertension
- Sarpagandha -(Rauvolfia serpentina) for centuries has been used to treat hypertension. Research has shown that extracts of the plant may reduce symptoms of anxiety (stress, nervousness, restlessness, or tension) in patients with various psychiatric disorders, including schizophrenia, personality disorders, and psychoneurotic disorders. Anxiety is mainly caused due to Vata imbalance.
- Rasagandha – is used for insomnia, restlessness, irritability and hypertension
- Arjuna – acts as a beta-blocker and is a powerful antioxidant, liver protectant and contains cardio protective, hypolipidemic, anti-angina and anti-atheroma properties.
- Gokshura – is a natural herb used for treating many diseases including hypertension. It is shown to be a diuretic and an ACE inhibitor.
- Amla or Indian Gooseberry – is another effective medicine for blood pressure. It has Vitamin C which helps reduce blood cholesterol levels and widens blood vessels. If you take Amla juice every morning on an empty stomach it can control hypertension and other ailments too.
- Triphala – taken with warm water daily-helps maintain clean intestines which supports healthy blood.
- Gotu Kola – also known as Indian Pennywort is commonly used in Traditional Chinese and Ayurvedic medicine. This bitter herb, taken in small quantities, can prove beneficial for blood circulation and control blood pressure.
- Ashwagandha or Indian Ginseng – is a natural herb that you can add to your evening tea in small quantities. It has been proven to lower blood pressure along with acupressure points for blood pressure (1. Webbing between big toe and second toe, 2. Webbing between thumb and index finger and 3. 2 points at the base of your skull). Studies also suggest that it can reduce blood sugar levels in people with diabetes.
Home Remedies
- Garlic – helps to alleviate the vata dosha controlling the blood pressure and triglycerides that have an impact on heart disease. It is a natural blood thinner and reduces cholesterol levels. You can try consuming one clove of garlic in the morning as it will have multiple health benefits in the long run. A paste made from 1grm of garlic mixed in a glass of buttermilk, drank twice a day. Alternatively, eating 2 or 3 cloves of garlic on an empty stomach in the morning will correct any vitiation of the Vata dosha and help to lower your blood pressure.
- Honey – Consuming two teaspoons of honey with warm water every morning, can work wonders for your health. Honey is a great remedy to relax the walls of blood vessels and control blood pressure levels.
- Fenugreek seeds – soak 1 tsp in water at night and munch early morning on an empty stomach will reduce cholesterol and excess fats.
Panchakarma for Hypertension
- Niruha Basti Chikitsa (non unctuous enema) is very beneficial for hypertension
- Dhara Therapy – for treating obstinate cases of hypertension. Oil processed with herbs and droplets administered across the forehead.
Footnote:
When a patient has their blood test results, they will often be concerned about their total cholesterol. However, a typical blood test will also show the break-out of HDL ‘good’ to LDL ‘bad’ cholesterol. HDL or high-density lipoproteins are the smallest lipoprotein molecules in the blood and also the most dense because of their higher ratio of protein to cholesterol. They act as physiological vacuum cleaners, picking up cholesterol from blood vessel walls and transporting it to the liver, adrenals and gonads. Higher proportions of HDL protect against heart disease. LDL or low-density lipoprotein, is implicated in the creation of plaque in the arteries and hence is thought to play an important role in heart disease.
If a patient has had a more sophisticated test, their specific apolipoprotein levels will have been determined. Apolipoproteins A, C, E, J, L and M are contained in HDL, while apolipoproteins B and E are components of LDL. Apolipoprotein E (ApoE) is of particular interest to us as Ayurvedic practitioners. ApoE is involved with triglyceride, phospholipid, cholesteryl ester and cholesterol transport in and out of cells and is a ligand for LDL receptors. ApoE has been implicated in autoimmune conditions such as multiple sclerosis and in neurodegenerative diseases such as Alzheimer’s as well as in coronary heart disease.It has been found to suppress lymphocyte proliferation.
So now we get to the really interesting part: genetic polymorphism of ApoE. In humans, there are three main types of ApoE, epsilon 2, 3 and 4, giving different disease susceptibilities. And since one gene is inherited from each parent, there are six ApoE types in all. This of course cannot help but remind us of the various prakruti types in Ayurveda. ApoE types epsilon4, including 4/4 and 3/4, have been found to have a higher risk of heart attacks, coronary heart disease and Alzheimers. They also tend to have higher fasting blood sugar and hence propensity to diabetes. ApoE epsilon3 types have a neutral risk of heart disease and ApoE epsilon 2 types have a lowered risk of strokes but, according to some studies, do have a higher risk of heart disease as compared to the 3/3 type. So far, few of my number of patients have had their ApoE genotype determined. Speculatively though, we can see ApoE epsilon4 types as having many characteristics of kapha syndrome, with an increased tendency to diabetes, atherosclerosis, and heart disease. We could perhaps imagine that the ‘neutral’ 3/3 type, who will get heart disease in response to dietary and lifestyle risk factors, as similar in some respects to pitta types and the 2/2 types as vata types, who do have an increased risk of heart disease, as Madhava Nidhanam states, because they are susceptible to stress and worry. This topic needs and merits further research.
Take A Deep Breath 