Yoga for Hypertension

Program Synopsis – High Blood Pressure (Hypertension)

According to the National Population Health Survey 2022, over one in three Singaporeans between age 18 to 74 years has hypertension (or persistent high blood pressure), an increase from 35.5% in 2020 to 37.0% in 2022.

Hypertension, also known as high blood pressure, is a chronic medical condition characterized by elevated blood pressure levels in the arteries. Blood pressure is the force exerted by the blood against the walls of the arteries as the heart pumps it throughout the body.

Hypertension is typically diagnosed when blood pressure consistently measures at or above 130/80 mmHg. The two numbers in a blood pressure reading represent systolic pressure (the top number) and diastolic pressure (the bottom number). Systolic pressure measures the force when the heart contracts, while diastolic pressure measures the force when the heart is at rest between beats.

There Are Two Main Types of Hypertension

Primary Hypertension: This is the most common type of hypertension, accounting for about 90-95% of cases. The exact cause is often unknown, but it is believed to result from a combination of genetic, environmental, and lifestyle factors such as obesity, sedentary lifestyle, high salt intake, stress, and family history.

Secondary Hypertension: This type of hypertension is caused by an underlying medical condition or medication. It can be a result of kidney disease, hormonal disorders (such as adrenal gland disorders or thyroid problems), certain medications (such as nonsteroidal anti-inflammatory drugs or oral contraceptives), or other factors.

Hypertension is often referred to as a "silent killer" because it typically does not cause noticeable symptoms in the early stages. However, if left uncontrolled, it can lead to serious health complications such as heart disease, stroke, kidney disease, and other organ damage.

How Yoga Helps with Hypertension

Yoga has been shown to offer significant benefits for managing hypertension (high blood pressure). The practice of yoga can help reduce blood pressure, improve cardiovascular health, and promote overall well-being. Here are some key findings supported by scientific evidence and references:

1. Reduction in Blood Pressure

Evidence: Yoga can significantly reduce blood pressure in individuals with hypertension.

• Study: Tyagi, A., Cohen, M., & Reece, J. (2014). "Yoga and hypertension: A systematic review."
  • Journal: Alternative Therapies in Health and Medicine
  • Summary: This systematic review found that yoga interventions led to significant reductions in both systolic and diastolic blood pressure in individuals with hypertension.

2. Improvement in Cardiovascular Health

Evidence: Yoga improves cardiovascular health markers, which are beneficial for individuals with hypertension.

• Study: Cade, W. T., Reeds, D. N., Mondy, K. E., Overton, E. T., Grassino, J., Tucker, S., ... & Yarasheski, K. E. (2010). "Yoga lifestyle intervention reduces blood pressure in HIV-infected adults with cardiovascular disease risk factors."
  • Journal: HIV Medicine
  • Summary: This study demonstrated that a yoga lifestyle intervention reduced blood pressure and improved cardiovascular health markers in HIV-infected adults with cardiovascular risk factors, including hypertension.

3. Reduction in Stress and Anxiety

Evidence: Yoga reduces stress and anxiety, which can contribute to lowering blood pressure.

• Study: Posadzki, P., Cramer, H., Kuzdzal, A., Lee, M. S., Ernst, E., & Yoga, H. (2014). "Yoga for hypertension: A systematic review of randomized clinical trials."
  • Journal: Complementary Therapies in Medicine
  • Summary: This systematic review found that yoga interventions reduced stress and anxiety levels, contributing to lower blood pressure in hypertensive individuals.

4. Improvement in Autonomic Nervous System Function

Evidence: Yoga practice improves autonomic nervous system function, which regulates blood pressure.

• Study: Mason, H., Vandoni, M., Debarbieri, G., Codrons, E., Ugargol, V., & Bernardi, L. (2013). "Cardiorespiratory and metabolic effects of yoga in overweight men: A randomized controlled trial."
  • Journal: Alternative Therapies in Health and Medicine
  • Summary: This study found that yoga improved autonomic nervous system function and reduced blood pressure in overweight men, suggesting benefits for individuals with hypertension.

5. Improvement in Endothelial Function

Evidence: Yoga improves endothelial function, which is crucial for cardiovascular health and blood pressure regulation.

• Study: Chu, I. H., Wu, W. L., Lin, I. M., Chang, Y. K., & Lin, Y. J. (2015). "Effect of yoga on heart rate variability and endothelial function in patients with metabolic syndrome: A randomized controlled trial."
  • Journal: European Journal of Preventive Cardiology
  • Summary: This study demonstrated that yoga practice improved endothelial function and heart rate variability in patients with metabolic syndrome, contributing to improved cardiovascular health and potentially lower blood pressure.

6. Improvement in Overall Quality of Life

Evidence: Yoga improves overall quality of life and well-being, which can indirectly benefit individuals with hypertension.

• Study: Santaella, D. F., Devesa, C. R., & Rojo, M. R. (2006). "Yoga respiratory training improves respiratory function and cardiac sympathovagal balance in elderly subjects: A randomised controlled trial."
  • Journal: BMC Complementary and Alternative Medicine
  • Summary: This study found that yoga respiratory training improved respiratory function and cardiac autonomic balance in elderly individuals, potentially benefiting those with hypertension.

Conclusion

Scientific evidence supports the benefits of yoga for managing hypertension, including reductions in blood pressure, improvements in cardiovascular health, stress reduction, enhancement of autonomic nervous system function, improvement in endothelial function, and enhancement of overall quality of life. These studies collectively demonstrate that yoga is a valuable adjunct therapy for individuals with hypertension, promoting both physical and mental well-being.

Program Disclaimer

We view yoga as a form of preventive and relief alternative. It is neither a cure-all nor a quick-fix intervention to your health or medical concerns or conditions. Our Program is not intended as a substitute for professional health or medical advice. It is not to be used or relied on for any diagnostic or treatment purposes. It is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional health or medical diagnosis and treatment. If you have any health or medical concerns or conditions that warrant special attention, please seek the advice of your health or medical professional before beginning our Program.

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