This Morning: Dr Chris discusses blood pressure and dementia
Risks associated with high blood pressure (also known as hypertension) include heart failure, heart attacks, and strokes. Yet from the comfort of your own home, you have the power to extend your longevity.
The NHS identified a blood pressure reading between 120/80mmHg and 140/90mmHg puts you “at risk” of developing hypertension.
The extra strain on blood vessels and life-supporting organs due to hypertension can cut your life short.
Fear not, committing to a daily meditation could help lower blood pressure readings and increase longevity.
Verywell Mind note how meditation can “reduce stress, promote relaxation and boost mood”.
This is important, as elevated levels of cortisol (the stress hormone) is linked to a higher mortality (i.e. death) rate.
Verywell Mind go on to reference a scientific review, published in The American Journal of Cardiology.
In the research paper, investigated the long-term effects of meditation on blood pressure.
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Pooling data from two randomised controlled, 202 subjects who registered as “pre-hypertensive” or “stage one hypertension” were involved in the observation.
The average age of participants ranged from 66 years to 81 years old, with some partaking in daily mediation.
The meditation group was tasked with sitting comfortably, observing their breath, for 15 to 20 minutes, twice a day.
It involved observing thoughts as they rose in the mind, and letting them go, returning their focus back onto their breathing.
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Three months later, the meditation group reported “significantly lower blood pressure” than the other group.
The long-term data is even more promising, as the results demonstrated that in a follow-up period of up to 19 years, participants who meditate were 23 percent less likely to die of any cause.
Those in the meditation group were also 30 percent less likely to die of cardiovascular disease during the same period.
Subjects were also 49 percent less likely to die of cancer during the follow-up period.
The researchers concluded that the benefits of meditation include longer longevity.
How to meditate
For an introduction into mediation, the app Headspace is a great tool to get into the practice – they’re currently running a free trial period.
The process involves listening to a guided meditation, focusing on your breathing and noticing the thoughts that come and go.
The daily practise can be as quick as one minute, stretching to as long as you need.
Aside from meditation, certain risk factors increase the likelihood of a high blood pressure reading.
These include being over the age of 65, living in a deprived area and having a relative who has the condition.
Other risk factors include:
- Being overweight
- Eating too much salt
- Not eating enough fruit and vegetables
- Not doing enough exercise
- Drink too much alcohol or caffeine-based drinks
- Smoking
- Sleep deprivation
In order to have the best chances of longevity, it’s best to minimise as many risk factors as possible.
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