New technique can reduce high BP without drugs

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A new technique called mindfulness-based stress reduction (MBSR) can help people suffering from hypertension. Current high blood pressure treatment guidelines recommend lifestyle changes such as diet, exercise and overall weight loss. According to researchers, these changes can be dramatically augmented by the MBSR technique.

In a trial including 100 patients between 30-60 years of age who were not taking medications for pre-or hypertension, researchers found that the new technique resulted in substantial and statistically significant reductions in the primary outcomes. The mindfulness-based stress reduction programme consisted of eight group sessions of 2.5 hours in duration. It included instruction and practice in mindfulness meditation skills along with discussion of stress, coping and homework assignments designed for patients to document their mood and anxiety levels.

A therapist guided participants through body scan exercise where the participants ‘inventoried’ how they felt in all parts of their body, sitting meditation and yoga. The trial required participants to practice each for 45 minutes six days a week. The MBSR resulted a -4.8-mm Hg reduction in systolic blood pressure (SBP) and a 1.9-mm Hg reduction in diastolic blood pressure (DBP), researchers noticed.

‘This was one of the first prospective randomised trials of MBSR as a nonpharmocologic treatment option,’ said Richard Josephson, a professor at Case Western Reserve University’s School of Medicine. More trials can be conducted to further evaluate the effectiveness of MBSR as it could have broad applications for multiple maladies, researchers concluded. The findings appeared in the journal Psychosomatic Medicine.

Here are some fruits vegetables for high blood pressure

Bananas – Bananas are the most common and easily available fruits that are loaded with potassium, a mineral whose shortage is found to trigger hypertension. Also, potassium is found to flush out the harmful effects caused by excess of sodium by acting as a powerful diuretic agent thereby preventing as well as lowering blood pressure.

Citrus fruits – Citrus fruits such as oranges, grapefruit, etc are full of phytonutrients and bioflavonoids along with possessing high levels of potassium, vitamin and dietary fibre. These fruits not only exert anti-inflammatory effect but also help in lowering cholesterol levels as well as high blood pressure levels.

Leafy veggies – Many dark green and leafy veggies like spinach, lettuce and spring greens are found to be high in magnesium, dietary fibre and potassium; which act collectively in maintaining blood pressure levels to normal.

Beetroot – It is been reported that a glass of beet juice has the power to reduce your blood pressure levels in a span of few hours after consumption. This is because, it is rich in nitrate and potassium that are the key factors responsible for control of hypertension. Read more about 10 fruits and vegetables that are good for hypertension
 

With inputs from IANS

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A new technique called mindfulness-based stress reduction (MBSR) can help people suffering from hypertension.

Current high blood pressure treatment guidelines recommend lifestyle changes such as diet, exercise and overall weight loss.

According to researchers, these changes can be dramatically augmented by the MBSR technique.

In a trial including 100 patients between 30-60 years of age who were not taking medications for pre-or hypertension, researchers found that the new technique resulted in substantial and statistically significant reductions in the primary outcomes.

The mindfulness-based stress reduction programme consisted of eight group sessions of 2.5 hours in duration.

It included instruction and practice in mindfulness meditation skills along with discussion of stress, coping and homework assignments designed for patients to document their mood and anxiety levels.

A therapist guided participants through body scan exercise where the participants “inventoried” how they felt in all parts of their body, sitting meditation and yoga.

The trial required participants to practice each for 45 minutes six days a week.

The MBSR resulted a -4.8-mm Hg reduction in systolic blood pressure (SBP) and a 1.9-mm Hg reduction in diastolic blood pressure (DBP), researchers noticed.

“This was one of the first prospective randomised trials of MBSR as a nonpharmocologic treatment option,” said Richard Josephson, a professor at Case Western Reserve University’s School of Medicine.

More trials can be conducted to further evaluate the effectiveness of MBSR as it could have broad applications for multiple maladies, researchers concluded.

The findings appeared in the journal Psychosomatic Medicine.

( Courtesy: The healthsite )