Hypertension-A Silent Killer

Hypertension is called a silent killer because for years problem can be asymptomatic ( i.e no symptoms ) till it suddenly causes target organ damage. Target organ damage can lead to visual disturbances, palpitations, angina, headaches, transient weakness in various body parts, breathlessness, swelling in face and/or general fatigue.

Research studies suggest that the control of hypertension requires an integrated approach which includes weight reduction, nutritional care, activity pattern and stress management besides the pharmacological therapy.

Experts advise a balanced diet approach to much patients focusing on increased consumption of fruits and vegetables, non fat dairy products and have in saturated and total fat. Patients are advised to limit the consumption of salt by reducing salt in cooking refraining from adding salt at the table and avoiding highly salted processed foods. A customized physical activity pattern is required based on individuals fitness level and health condition.

Lifestyle modification is advised to reduce both weight as well as waist circumference. A high waist circumference, high waist hip ratio and high body mess index (BMI) increases the chances of high BP, high cholestrol and high blood sugar.

Hyper tension disease is of two types –

1] Primary Hypertension : In this type no cause for hypertension can be identified. It is the most common form of hypertension and is prevalent in 95 % cases.

2] Secondary Hypertension : Approximately 5% of patents have an identifiable cause eg. Chronic kidney diseases, thyroid disease, pregnancy, renal vascular problem, during induced or sleep disorders.

Five point programme “ REACH “ can make your reach to normal BP.

R – Relaxation techniques

E – Eating plan

A – Activity pattern

C – Control of weight

H – Hypertension management through herbal medicines

Stress management is essential through relaxation techniques, breathing exercises, mantra jap and meditation and development of time management skills. 

100 Golden Rules for Health ( in Indian Ayurveda)

ENGLISH TRANSLATION of my HINDI Health Book

Interested to translate Hindi books please contact to rkavishwamitra@gmail.com.

     India as a country has achieved success in multiple areas after independence. Yet there are many aspects of life where our country has deemed to have weekend itself. Those are good health and high character. Both of them have been the heritage of our nation but missing now. It is rare to see a group of healthy people having high values. It is saddening that most of our population is relying on English medicines which can create serious health risks. 
      According to National Institute of Occupational Health, 32% of India’s working population suffers from physical body pain which has led 13% of the same to leave their jobs due to chronic pains. On notice, 36% of the population aged near about 40 is victim of high blood pressure. At present, the country accounts for 6.5 crore diabetic patients and it is believed that the numbers would double by the year 2025. The most unfortunate is that half of them are not aware with their disease.

       The climate of India is said to be the most suitable where the ancient saints have exclaimed that an average Indian has the competence of living up to 100 years of a vigorous life. However, current people are suffering from various diseases such as heart problems, diabetes and depression like disorders. According to experts in India, heart ailments have replaced communicable diseases as the biggest killer. Approximately 30% of urban and 15% of rural suffer from high BP and heart diseases. This booklet provides precautions and solutions to the health related problems. It would be a boon mainly for our younger generation who is less aware with rules and regulations for a healthy life.
1.  Appetite and daily meals

For a good health, it is important that the individual has the right eating habits in terms of daily routine followed. Take food when you are really hungry.  Why to do this? The reason is that the food we intake is processed and digested in stomach. In case of less appetite food is not well digested. Due to the faulty digestion endotoxins are generated which leads to bad health. In Ayurveda, this problem is called AMA.

"AMA is term used in Ayurveda for endotoxins. The 'AMA' are endotoxins formed in the intestines due to faulty digestion. The low digestive fire leads to formation of fermentation inside the intestine and that in turn can increase the formation of pus and mucus. The formation of 'AMA' is increased if the food is rich in fast foods, packaged food, burgers, pizzas, non-veg diet and other heavy greasy items. "

                                                                                      -Vikram Chauhan

We should intake food according to three fourth of our appetite. One fourth of stomach should be empty. Overeating should be avoided as it increases fat in our body. Overeating leads to increased pressure on our digestive system. As our digestive system keeps on expanding and contracting so for this type of activities our stomach should be empty up to some extent. In case of filled stomach, the execution activities will decrease which will lead to constipation. According to some health specialist from Russia  "the more you eat the sooner you die". There is another saying that "One third nourishes our body and two third nourishes the doctors". Thus , eat less ,chew more and live long and remain fit.

12. Meal Timings:

We should take meal twice a day. The optimum time to consume food is from 8 to 10 in the morning and from 5 to 7 in the evenings. It is suggested that the evening meal i.e. dinner should be consumed 2 hours before sleeping and it should be as light as possible. Anything should be avoided before sleeping specially items like banana, apple etc. Heavy diet should be taken in the morning only. Digestive capacity is at its peak at around 12:00 pm. Therefore, meal taken in morning is well digested. The digestion of the food depends on the energy provided by the sun. During daytime when we are exposed to sun rays our digestion chakras are better activated. According to our convenience, meal can also be taken thrice a day.  There should be difference of at least 2 hours between two intakes otherwise it causes problems. The gap between 2 food intakes should not be more than 6 hours.

3. Nature of Food :

Don’t use fine flour   for chappati. It can cause infection to the intestine as it has chance of sticking to it. We should use whole pulses after sprouting. Don’t overcook the food. Eat food which is beneficial for you. Eat seasonal fruits and avoid non-seasonal food items. Use small Elaichi after taking Banana and coconut after rice. It creates soothing effect. But never use radish with milk or kheer with yogurt. Also one should eat less than the amount of hunger a person stumbles upon. Hence it has been rightly said “Diet cures more than doctors”.

14. Condition during Meal

Before consuming food one must be equanimous. One must not be in any tension or any kind of fear or pressure while consuming meal. Food is a gift given by God which should not be taken for granted. Food should be chewed properly and in time 30 minutes should be taken for meal completion. The above mentioned facts are echoed by Acharya Bhav Mishra. Individuals should not multitask while consuming food for instance reading or watching television simultaneously. Food consumed unhappily by people have increased number of ketones in their body thus one must always thank God for the auspicious gift i.e. food.

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55.  After lunch, rest should be taken and post dinner going for a walk is recommended, 100-200 steps should be taken for better digestion. After lunch rest a while, after dinner go to a mile.

6. Don’t drink water within one hour just after taking meal. If required drink water in small amount while eating food.

  

7.      Once a week, food can be consumed of individuals likes. However, the remaining days must include a healthy diet. Hot spices should be avoided while cooking meals.

8. After age of 40 use ghee only if you do physical work or exercises daily. Otherwise use cow ghee in less amount.

1.   9.    Milk and other drink items should be not galloped in one go and thus must be consumed sip by sip as this helps in digestion. Consuming extremes i.e. very hot or very cold can be damaging to our teeth. Therefore, items of optimum temperature suitable to human body must be consumed. Consuming hot after cold or vice versa should not be practiced. 

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    10. Oily foods should not be consumed. Chips and other similar snacks should not be taken on a regular basis.

2.      11. What to eat? How much to eat? This is not the question that must cater but rather the proper digestion of food is all that matters. 

to be continued