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Hypertension

Hypertension is another name for high blood pressure. It can lead to severe health complications and increase the risk of heart disease, stroke, and sometimes death. Blood pressure is the force that a person’s blood exerts against the walls of their blood vessels.

Kirtan Kriya

Discover The Benefits Of Kirtan Kriya For Stress Reduction

Discover The Benefits Of Kirtan Kriya For Stress Reduction Read More »

A growing number of medical studies confirm that Kirtan Kriya (KK) meditation is not only a stress management tool, but can also aid in the treatment of cognitive impairment, memory improvement and, as a result, it plays a role in Alzheimer’s Disease Prevention. KK has also been proven to improve sleep, reduce depression, reduce anxiety, activate immune system genes, and even increase telomerase. Therefore, it is obvious that we paid our attention to Kirtan Kriya benefits for a reason, since it has already passed a rigorous randomized controlled trial (RCT) design. So, its effectiveness has been confirmed experimentally. We will start by telling you more about the research carried out. Hopefully, after reading this, some of you will make this wonderful practice a part of your healthcare plan. This article was last reviewed by Svetlana Baloban, Healsens, on January 24, 2020. This article was last modified on 7 March 2021. Cognitive Function and Memory Improvement There are many studies proving that yoga practices are increasingly shown to be effective for the treatment of age-related cognitive issues. Let us start with a 2017 12-week study that tested the effects of kundalini yoga training on mild cognitive impairment (MCI). What makes this study interesting is that the results of yoga practice were compared with the results of training to improve memory MET. MET was developed by researchers within the UCLA Longevity Center. It is well studied and has become a gold standard intervention for cognitive training. At the same time, improvement in memory with MET training is observed in both healthy people and people with cognitive problems. Thus, MET provides a rigorous control for KY meditation. It also needs to be noted, that cognitive decline is a strong predictor of Alzheimer’s disease leading to dementia. Overall, the study provides evidence of the benefits of Kundalini yoga, including Kirtan Kriya, for improving cognitive function in individuals with MCI The Design Research The trial participants were gathered among the people ≥55 y.o. with a mild cognitive impairment. To assess the impact of training, 2 different groups were created. So, part of the people randomly got into a 12-week program on kundalini yoga (KK). All others were involved in the MET memory improvement training, which we wrote about above. IN THIS ARTICLE 1 Cognitive Function and Memory Improvement 2 Kirtan Kriya Helps to Improve Mood 3 Better Sleep 4 Influence at Telomere Length and Activity 5 As alternative Treatments for Depression 6 How to do Kirtan Kriya Practice RELATED ARTICLES In addition, all program participants were administered extensive tests assessing their cognitive abilities. Researchers assessed their verbal and visual memories, visual-spatial skills, individual executive, and executive functions. People were also tested for depression, present symptoms of apathy, and psychological resilience to stress. You can also take these tests by downloading👇 the app. The participants of the experiment passed such testing several times. The tests were passed at baseline (pre-intervention) and repeated at 12 and 24 week post-intervention. Let’s say a few more words about what exercises were performed in the yoga group. First, once a week the participants would hook up for a 60-minute kundalini lesson. In addition, all participants were required to do a 12-minute Kirtan Kriya meditation daily. Results As a result of the experiment, both groups had significant improvement in memory. However, the yoga team additionally showed a broader effect on executive functioning, with greater improving in their mood. In addition, such positive dynamics persisted after the end of the training. Impressive, isn’t it? A similar RCT was conducted in 2016. Here the results of the meditation group were compared with the machine learning program. The researchers came up with the same result. Kirtan Kriya meditation can help people with early memory loss. It is worth mentioning that the participants practiced the 12 minutes kirtan kriya meditation only. And this is only 12 minutes a day at home and at a convenient time. » Learn more about how blood tests can reveal the extent of cumulative stress on your body. Cerebral Blood Flow Changes Interestingly, Kirtan Kriya benefits also showed cerebral blood flow changes during the practice of KK. Thus, there was observed a significant increase in cerebral blood flow (CBF) within the frontal lobe and right superior parietal lobe. Moreover, the posterior cingulate gyrus (PCG) is also activated. All this suggests that such activation of the brain with increased blood flow may have a beneficial effect or provide protection against neurodegeneration. However, a larger study is needed to confirm this conclusion. And finally, Luders’s study concluded that someone who practices meditation regularly, has a 7.5 years younger brain.The age was calculated as BrainAGE index. It was also found that with every passing year, meditators’ age reduced. Thus, the researchers concluded that Kirtan Kriya benefits help maintain the brain and its activity in good shape. Kirtan Kriya Helps to Improve Mood Various studies have shown that Kirtan Kriya markedly improves mood, reduces anxiety, tension, and fatigue. There was also a significant improvement in depressive symptoms and mental health. And this effect was observed both in healthy people, so in people with memory loss. It is worth mentioning that the latter participated in the 8-week Kirtan Kriya meditation program, which highlights Kirtan Kriya benefits. Studies have also shown that 8 weeks of KK helped in alleviating worry and soaring positive mood and energy. In addition, a majority of patients found the sessions relaxing, calming, peaceful, and uplifting, demonstrating the multiple Kirtan Kriya benefits. Better Sleep In the same way, sleep disruption has negative effects on health, performance, and quality of life. It is also known to impair cognitive function in healthy people, to accelerate cognitive decline, and to predict incident MCI and dementia. In addition, sleep disturbances can generate glucose intolerance, obesity, and hypertension. And finally, sleep impairment has likewise been linked to increased risk for type 2 diabetes and some other diseases. That being said, research shows that an 18-week 12-minute daily meditation program may be effective in reducing stress and improving sleep and mood. Influence at

what is hypertension

What is hypertension?

What is hypertension? Read More »

Do you know that nearly half of adults in the United States (108 million, or 45%) have hypertension and 22.4% of adults with hypertension are unaware of their condition? How about other countries? Globally, 3.5 billion adults now have non-optimal systolic BP levels (that is, >110–115 mmHg) and 874 million adults have systolic BP ≥140 mmHg. Thus, approximately one in four adults has hypertension. However, studies show that high blood pressure is not an inevitable consequence of aging. Later on, we will tell you about these studies in detail. In the meantime, let’s talk about what hypertension is and how it can be prevented. This article was last reviewed by Svetlana Baloban, Healsens,, 2020. This article was last modified on December 14, 2020. What is Hypertension? Hypertension is another name for high blood pressure. In 2017, the American College of Cardiology and the American Heart Association published new guidelines for treating hypertension, defining high hypertension as blood pressure at the level of 130/80 mmHg. Stage 2 hypertension is defined as blood pressure of 140/90 mmHg or higher. This condition can lead to serious health complications and increase the risk of heart disease, stroke, and sometimes death. About two-thirds of adults with hypertension or taking medication to lower blood pressure at the age of 30 have a roughly 40% higher risk of developing cardiovascular disease than their peers. In addition, cardiovascular disease in people with hypertension appears about 5 years earlier. This is why successful prevention and treatment of hypertension are crucial to reducing the burden of disease and increasing life expectancy. IN THIS ARTICLE 1 What is Hypertension? 2 Hypertension Causes 3 Diagnosis of Hypertension 4 What is normal blood pressure? 5 Laboratory investigations in the diagnosis of hypertension RELATED ARTICLES Hypertension Causes Defining hypertension we need to distinguish between primary and secondary hypertension. The majority of patients suffer from primary hypertension, which is approximately 85% to 95% of all cases. It should be said that the causes of hypertension include several types of genetic issues combined with many factors, which will be discussed below. In almost all of these cases, the disease is associated with a family history. As for secondary hypertension, it accounts for 5% to 15% of all cases. Secondary hypertension means that high blood pressure is caused by another medical condition. For example, high blood pressure can be the result of diseases such as kidney, glandular, and heart disease. Primary Hypertension So, speaking of primary hypertension, we primarily talk about genetic predisposition along with many lifestyle factors. What are the most significant factors? First, it is a high sodium (Na+) intake. Thus, high serum Na+ concentration promotes fluid (water) retention, thereby increasing blood volume and BP. When dietary Na+ increases in normotensive individuals, compensatory haemodynamic changes occur to maintain constant BP. These changes include a decrease in renal and peripheral vascular resistance and an increase in nitric oxide production by the endothelium. However, if the action of nitric oxide is impaired or absent, an increase in blood pressure occurs. The second factor is poor sleep quality or sleep apnea. Also, excessive alcohol consumption and high mental stress contribute to the development of hypertension. Finally, the likelihood of developing hypertension increases with age due to progressive hardening of the arterial vasculature. This induration is caused, among other things, by slowly developing changes in vascular collagen and an increase in atherosclerosis. Finally, immunological factors can also play an important role. So, against the background of infectious or rheumatological diseases, such as rheumatoid arthritis, hypertension may develop. Secondary Hypertension As we mentioned above, secondary hypertension means that it is caused by some other medical condition. Let’s talk about important clues pointing to some other causes of hypertension. First of all, such clues include young age. So, in young people under 30 years of age, renal causes or coarctation of the aorta (narrowing of the aortic lumen) are often determined. And it is because of these problems that the pressure rises. It is also helpful to understand what symptoms or signs may indicate secondary causes of high blood pressure (see table 1). Another indicator that high blood pressure is caused by another disease is severe hypertension (BP ≥ 180/110 mm Hg). And also a situation when, despite the simultaneous administration of three antihypertensive drugs of different classes, including a diuretic, the pressure still remains above 140/90 mm Hg (resistant hypertension). Much attention should be paid to a sharp exacerbation of hypertension in a patient with previously stable control. Diagnosis of Hypertension High blood pressure is a silent danger, because only a few patients have clear hypertension symptoms. Thus, it’s important to know what hypertension is. And that is why in clinical practice, all adults should have BP measured at regular doctor visits. In addition, since 2010, it has been recommended to measure blood pressure on your own, for example at home or at pressure measurement points. This ability to independently measure blood pressure allows you to identify various phenotypes of the disease. We are talking about such conditions as white coat hypertension (isolated clinical hypertension) and masked (isolated outpatient) hypertension. How to measure your blood pressure? It is recommended to measure your blood pressure correctly at regular intervals. Sit quietly for 5 minutes before starting the measurement. The cuff should be adjusted to fit the arm and positioned at heart level. In addition, BP should be checked both while sitting and standing. In this way, you can exclude orthostatic hypotension. This is a condition where an excessive decrease in blood pressure (BP) occurs when taking an upright position. Finally, it should be said that at least once BP should be measured on both arms. This should be done in order to compare varying results. If the difference in SBP is 20 mm Hg. and / or DBP more than 10 mm Hg., it is already a sign of vascular anomalies. If you follow these guidelines, you will receive several records and will be able to calculate the average value from these 2-3 measurements. You can get average values in

DASH Diet

DASH HEALTHY DIET TO STOP HYPERTENSION

DASH HEALTHY DIET TO STOP HYPERTENSION Read More »

There are many different diets that appear regularly, gathering numerous fans and followers around themselves. But despite this diversity, just a few of them have actually proven effective, including safety and possible side effects. And if the diet is not only required to reduce weight, but also prevent serious chronic diseases, then the choice becomes very small. In fact, only two eating plans, the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet, are backed by extensive scientific evidence for health benefits, such as controlling blood pressure and preventing heart attacks and strokes. Today we will talk about DASH diet for treating hypertension. Approaches to Stop Hypertension (DASH) diet originated in the 1990s. The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians. To verify this observation, in 1992, the National Institute of Health (NIH) started funding several research projects to see if specific dietary interventions were useful in treating hypertension. So, people included in the study were advised to follow certain dietary suggestions and not to include any other lifestyle modifications. As a result, it was discovered that the dietary intervention alone was able to decrease systolic Blood Pressure by about 6 to 11 mm Hg. That is to say, this effect was seen both in hypertensive as well as normotensive people. Based on these results, in some instances DASH has been advocated as the first-line pharmacologic therapy along with lifestyle modification. Besides, U.S. News and World Report, evaluating the most popular diets annually, defines the DASH diet as the most effective among healthy diets. In 2020, DASH diet took first place in the nomination of the Best Diets for Healthy Eating. IN THIS ARTICLE 1 What is DASH diet? 2 Getting Started on DASH Healthy Diet 3 Learn more about DASH dietary guidelines 4 DASH Diet Effects on Other Diseases 5 Healthy Dash Diet Meal Plan RELATED ARTICLES DASH Diet is ranked: What is DASH diet? The DASH diet focuses on fruits, vegetables, whole grains, and lean meats. It also advocates the reduction of sodium in the diet to about 1500 mg/day. And also it emphasizes on consumption of minimally processed and fresh food. The DASH eating plan requires no special foods. So that a typical serving guide is as follows: Vegetables: about 5 servings per day Fruits: about 5 servings per day Carbohydrates: about 7 servings per day Low-fat dairy products: about 2 servings per day Lean meat products: about 2 or fewer servings per day Nuts and seeds: 2 to 3 times per week. DASH Diet is balanced and can be followed long term, which is a key reason nutrition experts rank it as US News’ Best Overall Diet. Getting Started on DASH Healthy Diet Even small lifestyle changes made gradually can lead to significant health benefits.   People who want to get the most benefit from the DASH diet would have to limit their sodium intake to 1,500 mg per day. This is a difficult task although effective in dealing with hypertension. For most other adults, the limit is 2,300 mg. Here are some tips on how to reduce your salt intake: For more guidance, the National Heart, Lung, and Blood Institute publishes free guides on the plan, including one (PDF here) that’s 20 pages and one (PDF here) that’s six. They’ll help you determine how many calories you should eat for your age and activity level, tell you where those calories should come from and remind you to consume less salt. Learn more about DASH dietary guidelines Carbohydrates and Fats Carbohydrates are the main source of energy in the body. So, healthy carbohydrates included under DASH include: Fats are used for energy after they are broken into fatty acids. You have probably heard about good and bad fats. Good fats prevent inflammation and promote overall health. These fats, when consumed in moderation, have shown an increase in good cholesterol (HDL) and lowering of small dense LDL particles. You can find some of the sources of good fats below: Bad fats such as margarine, vegetable shortenings, partially hydrogenated vegetable oils, cause an increase in small LDL particles, which is destructive to your blood vessels. Therefore, their consumption must be excluded. Proteins Proteins are natural organic substances consisting of amino acids and playing a fundamental role in the life of our bodies. DASH recommends more servings of plant proteins such as legumes, soy products, nuts, and seeds. As for animal protein, it should be mainly composed of lean meats, low-fat dairy products, eggs, and fish. Processed and canned meat is not recommended because it causes hypertension and also contains carcinogens. In conclusion, we want to add that the DASH diet also includes foods rich in potassium, calcium, and magnesium. This is due to the fact that they prevent vascular wall pathology. Some of the potassium-rich foods included in the diet are bananas, oranges, and spinach. Dairy products and green leafy vegetables bring enough calcium to the body. And magnesium comes with the consumption of whole grains, leafy vegetables, nuts, and seeds. DASH Diet Effects on Other Diseases Several studies have shown that DASH diet helps lower blood glucose levels, triglycerides, LDL-C, and insulin resistance. This makes DASH diet a very important adjunct to pharmacological therapy in metabolic syndromes. It also has been a successful tool in weight management. Another research showed that adherence to the DASH diet has shown significant improvements in control of type 2 diabetes. It is also a preferred diet among patients with heart failure. In addition, the DASH diet has also shown a reduction in the incidence of colorectal cancer. Besides, numerous studies have proven DASH dieting to reduce general mortality from all causes. To sum up, DASH can be a very useful tool to tackle hypertension more efficiently. When compared to some other dietery patterns, it has an added advantage of having clear guidelines on the serving sizes and food groups, which makes it easier for

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