Hypertension
(High BP) kya hota hai?
Hypertension (High BP) kya hota hai?
Hypertension
yaani uchcha rakt chaap ek silent killer hai jisme blood vessels mein pressure
zyada ho jata hai. Agar ise control nahi kiya gaya toh yeh heart attack,
stroke, kidney failure jaise complications ka reason ban sakta hai.
Normal
BP: 120/80 mmHg
Hypertension:
140/90 mmHg ya usse zyada
Hypertension ko manage karne ke liye dawa ke saath-saath
daily routine ka bahut important role hota hai.
🌞 Morning Routine for Hypertension Patients
🕕 1. Early Wake-up (सुबह जल्दी उठना)
Subah jaldi uthna se body ka circadian rhythm balance hota
hai jo BP ko naturally control karta hai. Uthte hi 5 minute deep breathing
karein.
💧 2. Drink Lukewarm Water
Subah 1-2 glass halka garam paani peena blood circulation ko
improve karta hai aur body detox me help karta hai.
🧘♂️ 3. Yoga aur Meditation
- Yoga
Poses: Tadasana, Vrikshasana, Anulom-Vilom
- Meditation:
10 min shanti se dhyan lagayein
Yeh stress hormones ko kam karte hain jo BP control me help
karta hai.
🍽️ Healthy Diet Plan for
Hypertensive Patients
Diet BP control ka backbone hai. DASH (Dietary Approaches to
Stop Hypertension) diet sabse effective diet hai.
🥗 Breakfast Ideas:
- Oats
with banana and chia seeds
- 1
cup low-fat milk
- 1
boiled egg or sprouts
🥘 Lunch Ideas:
- 2
multigrain roti
- Mixed
vegetable sabzi
- Curd
(low-fat)
- Brown
rice with dal
🕓 Evening Snacks:
- Roasted
chana
- 1
apple or guava
- Herbal
tea (without sugar)
🌃 Dinner:
- Light
dinner by 8 PM
- 1-2
roti + sautéed vegetables
- Moong
dal soup
❌ Foods to Avoid:
- Excess
salt (Namak < 5g/day)
- Fried
and fast foods
- Red
meat
- Pickles
and papad
- Canned
foods with preservatives
🏃♀️ Physical Activity: Daily
Exercise Routine
Har din कम
से कम 30 minute ka moderate
exercise karna chahiye.
Best Exercises:
- Walking
(30 min)
- Cycling
- Swimming
- Yoga
- Light
aerobics
Note: Heavy gym workouts ya sudden intense training se bachein.
😌 Stress Management for High BP Patients
Stress se BP instantly badh sakta hai. Isliye tension se
door rehna bohot zaroori hai.
Tips:
- Har
din 15 min deep breathing
- 8
ghante ki neend
- Kam
se kam 1 ghanta mobile-free time
- Positive
logon ke saath samay bitayein
💊 Medicine Routine & Monitoring
Hypertension patient ke liye medicine ka time pe lena bohot
zaroori hai.
📋 Tips for Medication:
- Doctor
ke prescription ko strictly follow karein
- Ek
fixed time par medicine lein (e.g. सुबह
8 बजे aur रात 8 बजे)
- Kabhi
bhi dose skip na karein
- Kisi
bhi side effect par turant doctor se sampark karein
🩺 BP Monitoring:
- Apne
ghar par digital BP monitor zaroor rakhein
- Har
hafte 2-3 baar BP check karein
- Reading
ko notebook ya mobile app me likhte rahein
👫 Social Life & Family Support
Hypertension ek chronic condition hai, isliye emotional aur
family support bhi utna hi zaroori hai.
Social Role:
- Stress-free
baatein karein
- Outings
plan karein par fatigue se bachein
- Alcohol/smoking
wale gatherings avoid karein
Family Role:
- Family
ko patient ke khane, dawa, aur neend ka dhyan rakhna chahiye
- Unka
moral support dekar positivity banayein
🌃 Night Routine: Peaceful Sleep for Healthy Heart
- Raat
ko 10 baje tak sone chale jaayein
- Neend
ke 1 ghanta pehle mobile screen time band karein
- Light
music ya meditation kar sakte hain
- 7–8
ghante ki gehri neend zaroori hai
Neend ki kami BP ko directly affect karti hai.
🔁 Weekly & Monthly Lifestyle Tips
✔ Weekly:
- 1
baar outdoor nature walk zarur karein
✔ Monthly:
- Doctor
se ek baar BP check-up
- Lab
test (if required): Kidney Function, Lipid Profile, ECG
- Stress
level self-check karein
🚫 Galtiyan Jo Hypertension
Patient Ko Nahi Karni Chahiye
- Salt
ya processed food (fast food) ka jyada istemal
- Medicine
ko skip karna
- Late
night jaagna
- Smoking/Alcohol
lena
- Physical
activity ko ignore karna
📌 Conclusion: Apni Zindagi Ko
BP-Friendly Banayein
Hypertension ek manageable condition hai. Sirf dawa se nahi,
balki daily life routine, diet, exercise, stress
management, aur family support se aap apna BP control me rakh sakte
hain.
🌿 “Health is not just
about what you eat, it’s also about what you think and do every day.”
