This document provides lifestyle recommendations for managing hypertension. It discusses identifying and preventing risk factors like stress, unhealthy foods, lack of exercise, and more. Key recommendations include getting adequate sleep, staying hydrated, regular exercise like walking and yoga, maintaining a healthy diet low in salt and sugar, and managing stress. Ayurvedic remedies like triphala and ginger are also suggested to help control blood pressure long term without side effects.

1. Life Style
for Hyper
Tensive

2. What is Hypertension?
Hypertension is the
pressure exerted by the
flowing blood on the walls of
the blood vessels is
Hypertension or Blood
Pressure-in short B.P.

3. Why such pressure is exerted ?
Heart is a pump
constantly contracting &
expanding to pump the
blood to reach various
parts to provide essential
nutrients & O2.

4. What is Systolic & Diastolic
Pressure?
The pressure exerted during
contraction of the Heart is
called Systolic Pressure and
while expanding is Diastolic
Pressure.

5. What is the normal range of BP?
Systolic 120 mm/ Hg,
Diastolic 80 mm/ Hg. Minor
variations are acceptable
for an average healthy adult.
To diagnose 3 readings has
to be taken.

6. What are the various
contributing factors for BP?
Very many. Hurry-Worry-
Curry, we have plenty in
modern life.
Other contributing factors
are like

7. Hereditary, Smoking, Spicy,
Oily & Tinned Food, Soft
Drinks, Alcohol, Sweet
Meats, Lack of Exercise,
Sedentary Life, Occupational
Hazards, Irregular Food
Habits,

8. Financial Loses, Loss of near
& dear, Over Ambitious,
Jealous, some Drugs/
Diseases.
Mainly 4 White Poisons
Salt & Sugar
Polished Rice & Maida

9. Who will suffer from BP?
Usually young adults above
18 yrs of either sex both
urban & rural population can
suffer from High BP.
Incidence is very high
among urban population.

10. What are the remedies?
Remedies are many. Here we
have to take a que from our
ancient life science-
Ayurveda “Prevention is
better than cure”

11. How to Prevent BP?
Life style is very important.
Following life style will
help not only to prevent but
to help the people who are
already suffering from BP.

12. Sleep: it is better to have 6-7
hrs between 10 pm & 5 am.
Avoid day time sleep, you
can relax. It is better to keep
bed room not very hot & very
cool. Don't spend in AC
rooms as

13. They interrupt body bio-
chemical actions at
normal pace. Exposing to
Sun light for 2-3 hrs/day
is essential. Preferably
during Sun rise/ set time

14. Following life style helps in
Hypertension
Try to get up before 6 am
after 6-7 hours sleep While
in bed itself assure to
yourself that you will live
better life for the day

15. A person approached a Zen
master and asked what is his
secret of being happy
always?. Master replied that
every day when he gets up
while in the bed questions
himself

16. whether he wants to live in
Heaven or Hell & answer
himself that he is going to live
in Heaven, hence he use every
minute of his life in creating
Heaven for him irrespective of
external conditions.

17. Around 6 am drink 5-6
(about 1 lit.) glasses of
warm water even before
brushing, if you cant drink
start with 1 glass and keep
increasing 1 glass every 2-
3 days

18. After brushing walk
briskly where ever you
are (even in train) for 10-
12 min concentrating on
your stomach and
intestines

19. Around 6-30 am take your morning
coffee/tea/milk/juice as you like.
Watch TV or read newspaper while
moving in the room, garden as the
case may be for 10-15 minutes
Around 7-00 am take another 5-6
glasses water and try to visit the
toilet, visiting toilet is like cleaning
the house every day

20. Around 7 AM do 10-15 pushups/
jumps/ bend/ stretch for 5 min.
Sit on Vajrasana for 5 min & do
10-12 deep breathes (inhale
slowly for 4 seconds, hold is for
5 seconds and exhale it for 6
seconds-each breathing for 15
sec.) relax for 2-3 min.

21. Have your breakfast around
8/8-30 am. Then go to your
work place. Have Herbal
tea/milk with ginger/Fruit/
Veg juice as you like with light
snack around 11 am. Avoid
Sugar & Salt

22. Try to have your lunch before 2
pm where ever you are avoid
lunch after this time. Take fruits
for the day. Have Herbal
tea/Ginger milk with light
snack before 5 pm. Evening
walk briskly for 15 min. 10 deep
breaths. Avoid Sugar & Salt.

23. Preferably Have your dinner
before 8 pm, keep 300 feet
between your food and bed. Walk
at least for 15-20 min. Maintain
atleast 2 hours gap to go to bed &
dinner. Take a glass of warm
Pepper milk/water before going
to bed. There must be 2 hr

24. gap between your night meal
and retiring to bed. Avoid late
dinners after 10 pm.
Don’t watch TV for more than 1
hour / day. Watch only hilarious
programs with your near & dear.
Help your family members in
daily chores to

25. share is to enjoy Go to market
twice a week by walk with your
Life-partner/ children Every week
try to spend with your family for 1
- 2 hrs laying caroms/ chess/
shuttle/ tennicoit / cards and
sharing jokes or playing
Antyakshari. Go out with family or
friends to spend half a day in

26. After 50 years spare 2-3 hours
per week to help neighbors and
others, it will help you to
improve your relations, gives
satisfaction and improves
body’s resistance Spend
everyday for 30-40 min. in
walking, skipping, cycling,

27. gardening or visit a gym which
will improve body immune
system. Keep solving cross
word puzzles for 1 hr/ week to
sharp your mental abilities
Food & Exercises will help in B.P.
to postpone problems. Avoid
Salt & Sugar

28. Yoga Helps especially Surya
namaskaras, Pranayama,
Sarvaangasana, spending
20 min/ day will normalize
your endocrine system
functioning and check high
BP

29. Food Do’s & Dont’s in BP
(No fast & no feast frequently for BP Persons)
Persons)
3-4 small meals/ snacks for every 4 hrs is good
meals/
Avoid large, heavy meals
The gap between 2 meals/ snacks should no be more than 4
hours
Avoid/minimise 2 white poisons Sugar & Salt
poisons-Sugar
Avoid Non-vegetarian food after 40 years
Consume green salads/seasonal fruits daily
Your meal should consists of 50% solids, 25% liquid and rest
gap to digest
Consume Ginger, Mint Leaves, Jeera every day
Avoid curds in the night
Raagi, Jawar, Bajra roti/gruel/small qty of rice are best
Avoid sugar made sweets & salted foods

30. Ayurveda is having effective answer for
long term control of BP.
The remedy if coupled with good &
sensible eating, and moderate exercises
to keep body active and improves blood
circulation, normalises Hypertention.
Unlike Allopathy is not having serious side
effects like loss of libido. Latrogenic
diseases leading to treatment is more
dangerous than disease.

31. Consume 5 gm Triphala with
honey both morning &
evening with honey on
empty stomach for 6-9
months. Take 10 gm Ginger
daily in your food. Consume
2 Garlic cloves daily

32. To recall the words of Prof. BM Hegde a renowned
teacher and doctor, who is quadruple FCCP
commented about modern medicine as follows
“There is no Pill for all Ills, but there is an ill followed
by the use of every Pill”
Ayurveda provides pills without ills.
For more details call:
Bellavistan Murthy
Wellness Consultant
: 098480 13958
:healthxlnc@gmail.com