The world's hypertensive population has exceeded 1 billion! Doctors: do this 5 points, blood pressure may be able to stabilize

 Hypertension is a worldwide common disease, multi-morbidity, hypertension population has exceeded 1 billion! Has seriously endangered the physical and mental health of people.

In recent years, the number of hypertension patients is increasing and getting younger, but the degree of attention people pay to hypertension is far from enough.

What are the risks of high blood pressure to the body

Heart damage

Afterload (the load on the muscles after contraction) is increased in hypertensive patients, which puts a certain amount of pressure on the human heart, leading to an increase in blood pressure and triggering heart disease.

Damage to the brain

Long-term hypertension can lead to a series of complications, such as memory loss, dementia, and in severe cases, stroke and brain hemorrhage.

Effects on the kidney

The main effect is on the glomerular arteries. Because the arteriosclerosis caused by hypertension is systemic arteriosclerosis, including the arteriosclerosis of the glomerulus of our kidneys. The main manifestation is the occurrence of edema in the legs, in addition to sleep will lead to frequent trips to the toilet at night.

How to avoid hypertension

Maintain a healthy weight

Generally speaking, weight has a lot of influence on the level of blood pressure. When the body mass index (BMI) exceeds 25, the increase in weight will raise the blood pressure, on the contrary, after maintaining a healthy weight range, the blood pressure will also come down quickly, so controlling weight is a very effective way to control blood pressure.

By keeping the body mass index below 24, blood pressure can be well controlled. Try not to eat foods high in salt and sugar during the day, and eat a diet that is mainly light, so that you can control your weight well.

Regular Exercise

Exercise helps to speed up the body's blood circulation, can also improve the body's metabolism, but also to lower blood pressure. Daily exercise can help the body's blood circulation, reduce the pressure on the blood vessels, which can play a role in lowering blood pressure.

Reduce the intake of salt

Too much salt in the daily diet can also lead to increased blood pressure, some people always like to eat those high salt and high sugar food, the long-term past will be too much sodium intake, too much sodium intake if the kidneys are not discharged in a timely manner, it will be long-term accumulation in the body, leading to a rise in human blood pressure.

For normal people, a daily intake of 1500 mg of sodium or less is healthy, as long as the intake of 1000 mg of sodium can be reduced to a large extent to reduce blood pressure.

Stop smoking and reduce alcohol consumption

Smoking is harmful to health, I think we all know, there are reports that the nicotine in cigarettes can damage the walls of blood vessels to make them harden or contract, leading to an increase in blood pressure. At the same time, smoking can make people's taste buds become very sluggish, long-term smokers always feel that food is very light, so eat the taste of heavy, excessive intake of salt will lead to a rise in blood pressure, so that smoking will raise blood pressure from all sides.

Some people like to drink some strong alcohol to keep the body in a warm state in winter, but drinking is very harmful to the body, generally speaking, for every 10 grams of alcohol intake, blood pressure will rise 1mmHg. want to stop rising blood pressure, it is very necessary to quit smoking and quit drinking.

To have enough sleep

People's blood pressure drops when they sleep, and if they stay up late and lose sleep for a long time, it may lead to higher blood pressure, which is one reason why hypertension is getting younger and younger, and some young people stay up late and don't sleep for a long time will lead to higher blood pressure.

A study in the United States showed that if you sleep less than 7 hours and more than 9 hours every night will lead to increased blood pressure, and maintaining 5 hours of sleep for a long time is a big risk factor for high blood pressure. Therefore, you must develop good sleep habits in general, so as to better prevent hypertension.

At present, there are more and more hypertension patients in China, to better prevent hypertension, we must pay attention to develop healthy eating habits and sleep habits, usually must pay attention to less salt intake, light diet, do not always stay up late, and adhere to exercise every day, so as to better prevent hypertension.

 With the improvement of living conditions, the number of hypertensive patients has become more and more frequent, so many people call hypertension a disease of affluence. If hypertension is not effectively controlled, it may lead to various complications, such as cardiovascular diseases, hypertensive nephropathy and so on.

Therefore, hypertensive patients should actively control blood pressure, both under the guidance of doctors to take antihypertensive drugs, in diet and exercise should also pay special attention, especially in winter to master the appropriate exercise and appropriate methods, only then hypertensive patients can better spend the winter.

01

What exercises are suitable for hypertensive patients in winter?

1. Walking

Walking is very suitable for hypertensive patients, walking is a kind of aerobic exercise, and the intensity is relatively low, the most important thing is particularly simple, but also convenient to implement, can be carried out at any time and anywhere. Patients with hypertension often take a walk, not only can play a role in assisting to lower blood pressure, but also can absorb the fresh air, reduce the chance of cold and other diseases.

2. jogging

Jogging is more suitable for younger, and better physical hypertension patients. It is recommended to run more than 25 minutes a day, at least 3 to 5 times a week. When jogging, not to be too anxious, to uphold the principle of gradual progress, and in the running time to try to relax some, if the spirit is in a highly nervous state, blood pressure will appear obvious fluctuations.

3. Tai Ji Quan 

Taijiquan is more suitable for middle-aged and elderly people who suffer from high blood pressure. Although taijiquan seems to be slow and soft, but in fact, the softness is with strength, can play the role of exercise, cardiovascular and respiratory system have a lot of benefits, but it is not recommended to get up in the morning immediately after the taijiquan, try to arrange after 10:00, because the winter weather is cold.

4. Swimming

Swimming has many benefits for people with hypertension. Firstly, swimming is a kind of aerobic exercise that can make the whole body get exercise, and secondly, it can make the brain and muscles relax slowly, which has a certain auxiliary effect on the prevention and treatment of hypertension. However, it is not recommended to swim for too long and try not to be fatigued.

5、 Leisure dance

Leisure dance is more suitable for middle-aged and elderly patients, when dancing leisurely, the whole body will join in, not only can lose weight, but also can make blood circulation become more fluid, the most important thing is to make the whole body become warm, to avoid the rise of blood pressure due to the cold. However, it is not recommended to choose music with a rhythm that is too fast or too intense, because it can have a negative impact on blood pressure.

02

What details should hypertension patients pay attention to when exercising?

1. Avoid fasting

Patients with hypertension should avoid fasting when exercising, otherwise it is easy to have hypoglycemia, which can cause patients to faint or faint suddenly. The time of exercise should be placed about two hours after meals as far as possible.

2. Choose comfortable clothes and suitable environment

When exercising, patients should try to wear comfortable and sweat-absorbing clothes, such as cotton clothes, and sports shoes that fit well and are comfortable to wear. In addition, patients should also pay attention to the exercise environment, if the weather is particularly cold, then you can exercise indoors.

Warm Tips

Patients with hypertension should not only do proper exercise, but also pay special attention to their diet. First of all, do not eat particularly salty food, such as bacon, pickled eggs, because the intake of too much salt will lead to water and sodium retention, increasing the chances of increased blood pressure. Secondly, you should not eat too much fatty food, such as fatty meat, chicken skin, etc., otherwise it will lead to fluctuations in blood pressure because of obesity.