High blood pressure is one of the most common medical diagnoses affecting seniors. With proper management and lifestyle changes, seniors can reduce their risk for severe complications from hypertension. One surprising way to help control hypertension is with the practice of regular meditation. This post will explain what hypertension and meditation are, how it reduces your risk of developing it, and tips for starting your own meditation practice if you're new to this form of stress relief.
What is Hypertension?
Hypertension, also known as high blood pressure, is a medical condition that affects your cardiovascular system. Your body normally maintains a balance between your arteries' force as they push and pull against the walls of the vessels. When this dynamic becomes unbalanced, such that there is too much force pushing or pulling in one direction, it leads to hypertension. Those diagnosed with hypertension are at an increased risk of developing heart disease and stroke if left untreated.
What is Meditation?
Meditation is an ancient practice that aims to bring one's thoughts and attention inward, feeling the presence of the moment in a non-judgmental way. It has long been used for stress relief and relaxation, but more recent studies have shown it can have significant effects on physical health as well. Various types of meditation exist, from formal seated sessions where individuals focus solely on their breath or an internal mantra to activities like yoga or tai chi where movement is used to find mindful stillness.
How Does Meditation Reduce Hypertension?
Meditation has been found to reduce hypertension risk in several ways. First, meditation is known to lower stress levels which is a major factor leading to an increase in blood pressure readings. When we are stressed, our body produces hormones like adrenaline and cortisol that can cause our heart rate to rise. Calming activities like meditation help bring the heart rate back down and restore balance within the body.
Second, research has shown that people who practice regular meditation have improved sleep quality compared to those who don't meditate or only do exercise or other activities for relaxation purposes. This effect draws from both the physiological effects of slower breathing as well as increased production of melatonin through focusing on restful thoughts during meditation.
Additionally, studies conducted among long-term meditators suggest that their bodies demonstrate lower levels of markers associated with inflammation compared with those who don't engage in calming practices regularly.
Tips for Starting a Meditation Practice
If you're new to the practice of meditation and want to start incorporating it into your routine but don't have much experience, here are some tips for beginning a successful meditation practice:
- Start small: Meditation doesn't need to be an hour-long session. Start with a few minutes each day and increase the amount of time as you get more comfortable with the process.
- Choose a quiet space: It won't be possible in every situation, but when possible, choose a room where you can be undisturbed while meditating. Music might help as well!
- Stay focused on your breath: Your thoughts will wander during this time; that is natural, so bring them back to focusing on breathing steadily in and out through the nose if they do. Doing this consistently helps create longer periods of focus throughout your practice.
Senior Helpers of Louisville
The practice of regular meditation may reduce the risk of developing hypertension. Studies suggest it has the benefits of lowering stress and improving sleep quality while reducing inflammation and improving heart health. Starting a meditation practice is easy, requiring little more than a quiet space, mindfulness, and intention. If you're a senior in Louisville, LaGrange, Crestwood, Jefferson County, Prospect, or the surrounding areas, contact Senior Helpers of Louisville if you'd like to learn more about lifestyle changes to improve your health.