It is recommended that you choose to keep a calm mood and find an authoritative hospital in your area to conduct another physical examination again for confirmation. The physical examination should include the following as far as possible:
1, blood pressure. Comparison of the two sides of the blood pressure verification,
take the higher side of the value. If the difference between the two sides of the blood pressure is greater than 20 mm Hg, the lower side is likely to be the brachial artery above the large blood vessels, especially the subclavian artery stenosis, stenosis is most commonly caused by atherosclerosis, blockage.
2, height, weight and waist circumference. Obesity, especially centripetal obesity is an important risk factor for hypertension, as the saying goes, the longer the belt, the shorter the life.
3, with fundoscopy to observe retinopathy. Changes in the retinal arteries can reflect the degree of hypertension peripheral small arterial lesions, peripheral small arterial sclerosis degree of the heavier, the heavier the load of the heart.
4, there is no neck vascular murmur, jugular venous fury or goiter, abdominal vascular murmur and mass, peripheral arterial pulsations, etc., in order to exclude secondary hypertension.
5, cardiopulmonary examination, as well as neurological examination, etc., to understand whether there are cardiovascular and cerebrovascular complications due to hypertension.
If you are still diagnosed with hypertension, you should control it from the following aspects:
I. General treatment
Pay attention to the combination of work and rest, keep enough sleep, and participate in work, physical labor and physical exercise within your ability. Pay attention to dietary regulation, low-salt, low animal fat diet is appropriate, and avoid cholesterol-rich foods, do not smoke.
Taking a small amount of sedatives can reduce nervousness and some of the symptoms, you can choose: Valium, potassium bromide, phenobarbital, Librium and so on.
Second, antihypertensive drug therapy
According to the condition of the rational use of antihypertensive drugs, so that blood pressure is maintained at a normal or near-normal level, to alleviate the symptoms, delay the progression of the disease as well as to prevent cerebrovascular accidents, heart failure and renal failure and other complications have a role. There are many types of antihypertensive drugs, each with its own characteristics, and there is a tendency towards long-acting preparations or dosage forms that are long-lasting and can be taken less frequently for the convenience of patients. Commonly used antihypertensive drugs are:
1, diuretic antihypertensive agent: hydrochlorothiazide, cyclopentyl methothiazide, chlorothiazide, tachycardia.
2, central nervous and sympathetic inhibitors: rifampicin, antihypertensive spirit, colistin hydrochloride.
3, adrenergic receptor group blockers: β-blockers such as cardioplegia, aminocardiol, and medocardiol, etc.; α-blockers such as phenylbenzylamine, α + β blockers such as lumefantrine.
4, enzyme inhibitors such as angiotensin-converting enzyme inhibitors such as captopril, enalapril and so on.
5. Calcium antagonists such as nifedipine and amlodipine.
6, vasodilators such as hydrazinopyridazine, longipramine, prazosin, quetiapine and so on.
7, Ganglionic and postganglionic sympathetic inhibitors such as quetiapine, pentamethylprednisolone tartrate and so on.
8, 5-hydroxytryptamine receptor antagonists such as ketanserin.
9, compound preparations such as compound antihypertensive tablets, compound rosmarinus officinalis tablets, Andazepam tablets and so on.
10, external patches: Li's medicine patch, hanging pressure patch, antihypertensive Shen paste.
11, antihypertensive Chinese patent medicines: hawthorn antihypertensive capsule, niu huang antihypertensive pill, cerebral clear and so on.
The following are some of the precautions for hypertension:
I. Reasonable diet
1. The importance of diet for high blood pressure: people eat for the day, a reasonable diet can make you neither fat nor thin, and cholesterol is neither high nor low.
2. Dietary contraindications for hypertensive patients:
① Carbohydrate food:
Suitable food - rice, porridge, noodles, pasta, kudzu, soup, taro, soft beans.
Foods that should be avoided - sweet potatoes (food that produces abdominal gas), dry beans, cookies with a strong flavor.
② Protein foods
Suitable foods - beef, lean pork, white meat fish, eggs, milk, dairy products (whipped cream, yeast milk, ice cream, cheese), soy products (tofu, natto, soybean meal, oil tofu).
Foods to avoid - fatty foods (beef and pork pate, pork ribs, whale, herring, tuna, etc.), processed products (sausages).
③ Fatty foods
Suitable foods - vegetable oil, a little cream, salad dressings.
Foods to be avoided - animal oil, raw lard, bacon, sardines in oil.
④ Vitamins, minerals food
Suitable foods - vegetables (spinach, cabbage, carrots, tomatoes, lily root, pumpkin, eggplant, cucumber) fruits (apples, oranges, pears, grapes, watermelon)
Seaweed, mushrooms are advisable to be boiled before eating.
Foods to avoid - vegetables with hard fiber (burdock, bamboo shoots, beans) ----!!!! Conflicts with the following "Dietary Guidelines for High Blood Pressure" !!!! ----
Irritating vegetables (spiced vegetables, mange tout, mustard greens, scallions, mustard greens).
⑤ Other foods
Suitable foods - lightly flavored tea, yeast milk drinks.
Foods to be avoided - spices (chili peppers, curry powder) alcoholic beverages, salt-soaked foods (adult vegetables, adult fish roe) pickles, coffee.
3. Hypertensive patients should pay attention to the diet
① First of all, we must control the energy intake, advocate eating composite sugars, such as starch, corn, eat less glucose, fructose and sucrose, this kind of sugar is monosaccharide, easy to cause blood lipid elevation.
② Limit the intake of fat. Cooking, the use of vegetable oil, you can eat more sea fish, sea fish contains unsaturated fatty acids, can make cholesterol oxidation, thereby reducing plasma cholesterol, but also prolong the coagulation of platelets, inhibit thrombosis, to prevent stroke, but also contains a large number of linoleic acid, increase the elasticity of the microvessels, prevent vascular rupture, to prevent the complication of hypertension has a certain role.
③ Moderate intake of protein. The amount of daily protein in hypertensive patients is 1g per kilogram of body weight. Eat 2-3 times a week fish protein, can improve vascular elasticity and permeability, increase urinary sodium discharge, thereby reducing blood pressure. If hypertension is combined with renal insufficiency, protein intake should be limited.
④ Eat more potassium, calcium-rich and low sodium-containing foods, such as potatoes, eggplant, kelp, lettuce. Foods high in calcium: milk, sour milk, shrimp. Eat less broth type, because broth containing nitrogen leachate increase, can promote the body of uric acid increase, aggravate the burden of the heart, liver, kidney.
⑤ Limit salt intake: daily should be gradually reduced to less than 6g, that is, the ordinary beer cap after removing the rubber cushion, a flat cap of salt is about 6g. This amount refers to the amount of salt, including cooking salt and other food containing sodium folded into the total amount of salt. Appropriate reduction of sodium intake can help lower blood pressure and reduce sodium and water retention in the body.
⑥ Eat more fresh vegetables and fruits. Eat no less than 8 taels of fresh vegetables and 2 to 4 taels of fruits every day.
⑦ Appropriate increase in seafood intake: such as kelp, seaweed, seafood fish and so on.
4. Fruits and Vegetables
Every day the body needs B vitamins, vitamin C, can be satisfied by eating more fresh vegetables and fruits. Some people advocate that eating 1-2 apples a day is good for health, and fruits can also supplement calcium, potassium, iron, magnesium and so on.
5. Calcium
Some people let high blood pressure patients take 1 gram of calcium per day, 8 weeks later found that blood pressure decreased. Therefore, you should eat more calcium-rich foods, such as soybeans, sunflower seeds, walnuts, milk, peanuts, fish, shrimp, jujubes, fresh potherb mustard, garlic, seaweed and so on.
6. Iron
Studies have found that elderly hypertensive patients with plasma iron is lower than normal, so eat peas, fungus and other iron-rich foods, not only can lower blood pressure, but also prevent anemia in the elderly
Second, moderate exercise
The importance of exercise for hypertension: there is a saying: "When you are young, use your health for money, when you are old, use your health for money. money, when old, with sports for health." Exercise can not only promote blood circulation, reduce cholesterol production, and can enhance the occurrence of muscle, bone and joint stiffness. Exercise can increase appetite, promote bowel movement, prevent constipation and improve sleep. Have the habit of continuous exercise: it is best to do aerobic exercise to help. Aerobic exercise can lower blood pressure as well as weight loss, such as walking, jogging, tai chi, cycling and swimming are all aerobic exercise.
1, the precautions for exercise:
① Do not overdo it or too strong and too tired, to take a gradual approach to increase the amount of activity.
② Pay attention to the surrounding environment and climate: summer: avoid the midday sunshine time; winter: pay attention to warmth, anti-stroke.
③ Wear comfortable and sweat-absorbent clothes: cotton clothing and sports shoes are necessary.
④ Choose safe places: such as parks, schools, not in alleys and roads.
⑤ Do not have an empty stomach to avoid hypoglycemia when doing exercise, it should be 2 hours after meal.
2, the contraindications of exercise
① sick or uncomfortable should stop exercising.
② Hungry or one hour after meals should not do exercise.
③ Exercise should not be stopped immediately, to comply with the steps of the exercise program.
④ Any discomfort during exercise should be stopped immediately.
Third, quit smoking and limit alcohol
Smoking can lead to high blood pressure. Research has proved that after smoking a cigarette, the heart rate increases by 5-20 times per minute/minute, and the systolic blood pressure increases by 10-25mmhg. Why is this? Because tobacco contains nicotine (nicotine) will excite the central nervous system and sympathetic nerves, make the heart rate faster, but also prompted the adrenal glands to release a large number of catecholamines, so that the contraction of small arteries, resulting in increased blood pressure. Nicotine also stimulates chemoreceptors in the blood vessels, reflexively causing an increase in blood pressure.
Long-term heavy smoking will also promote atherosclerosis of the aorta, small arteries gradually thickening of the inner lining, so that the whole blood vessel gradually hardened. At the same time as smokers increase the content of carbon monoxide hemoglobin in the blood, thereby reducing the oxygen content of the blood, so that the inner lining of the arteries hypoxia, the arterial wall of the lipid content of the oxygen increases, accelerating the formation of atherosclerosis. Therefore, people without high blood pressure can be prevented by quitting smoking, people with high blood pressure should quit smoking.
Compared with smoking, the advantages and disadvantages of drinking alcohol on the body are controversial. From time to time, there are various reports, some say that drinking a small amount of alcohol is beneficial, some say harmful, but one thing is certain, a large amount of alcohol is certainly harmful, high concentrations of alcohol will lead to hardening of the arteries, aggravate high blood pressure.
Fourth, psychological balance
The psychological manifestations of hypertensive patients are nervousness, irritability, emotional instability, and these are all triggers to increase blood pressure. Patients can change their behavior, cultivate good adaptability to the natural environment and society, avoid emotional excitement and excessive tension and anxiety, and be calm and collected when things go wrong; when there is a large amount of mental pressure, they should try to release it, confide in friends and relatives or encourage them to take part in relaxing and enjoyable amateur activities, and pour their spirit into the music or send their love to flowers, so that they can live in an optimal situation, thus maintaining a stable blood pressure. The first thing you need to do is to get your hands on a new one, and you'll be able to do that.
V. Self-management
1. Measure blood pressure regularly, at least once in 1-2 weeks.
2, the treatment of hypertension should adhere to the "three hearts", that is, confidence, determination, perseverance, and only by doing so can we prevent or delay the damage to the vital organs of the body.
3, regularly take antihypertensive drugs, do not arbitrarily reduce or stop their own medication, can be adjusted under the guidance of the doctor and the current condition, to prevent blood pressure rebound.
4, conditions permit, can provide their own sphygmomanometer and learn to self-test blood pressure.
5. In addition to taking the appropriate medication, you should also pay attention to the combination of work and rest, pay attention to diet, appropriate exercise, maintain emotional stability, and get enough sleep.
6, the elderly can not lower blood pressure too quickly, blood pressure should be controlled at 140-159mmhg appropriate to reduce the occurrence of cardiovascular and cerebrovascular complications.
7, the elderly and taking noradrenergic nerve endings blocking drugs to prevent postural hypotension.
8, do not need to strictly prohibit sex: pay attention to the following cases, should not have sex ① do not immediately after the intercourse ② alcohol should be prohibited sex ③ if there is dizziness, chest tightness and other discomfort to stop sex, and timely medical attention.
Six, on time to the doctor
① after taking medication ② blood pressure is too high or too low, blood pressure fluctuations ③ appeared blurred vision, dizziness, nausea and vomiting, poor vision, hemiplegia, aphasia, impaired consciousness, dyspnea, limb weakness and so on that is to the hospital to seek medical attention. If the condition is critical, request to save 120 emergency center.
Dietary precautions for menopausal hypertension
Hypertension is a common complication of menopause, patients in addition to active drug treatment, scientific dietary management is also very important.
1, control caloric intake, reduce high fat diet. Hypertensive patients, such as dietary calorie intake is too much, saturated fat and unsaturated fat ratio imbalance, more sodium, less potassium, less calcium, too much simple sugar, too much fiber, are unfavorable. Therefore, it is necessary to reduce the amount of fat in the diet, especially animal fats, such as fatty meat, fatty sausage and so on.
2, should eat low cholesterol food. High cholesterol foods are animal offal, egg yolks, fish roe, various animal oils. Low cholesterol foods are milk (13mg per 100g), a variety of freshwater fish (90-103mg per 100g). While 100g pig liver contains 368mg, 100g egg yolk contains 1705mg cholesterol.
3, limit the high sugar content of food. Especially obese people or hypertensive people with a tendency to obesity, to eat less sweet cakes, sweet cakes, sweet snacks, candy and so on.
4, control salt intake. Generally speaking, mild hypertension, each person's daily intake of salt should be controlled at 6-8g below; acute hypertension, salt should be strictly controlled at 1-2 grams below (converted into soy sauce about 5-10m1). Any food with a lot of sodium, including salted vegetables, salted meat, fermented bean curd, etc., should be in the list of restrictions.
5, eat more fresh vegetables. According to the vegetable market situation, under the premise of low fat intake, increase the intake of fresh vegetables, such as celery, cucumber, beans, tomatoes, etc., are beneficial to hypertensive patients.
6, strict control of tobacco, alcohol. Smoking is harmful to health, people have generally recognized. Drinking alcohol is still the hobby of many menopausal friends, unaware that drinking alcohol is very unfavorable to hypertension, especially excessive alcohol consumption. Therefore, menopausal hypertensive patients should strictly control tobacco and alcohol.
Attached: away from high blood pressure 8 words aphorism
Low salt --- salt, endangering the life of the "secret killer"
Salt has been gradually recognized by the world as the "secret killer". "secret killer". In industrially developed Western countries, more lives have been sent to the grave by salt than victims caused by harmful chemicals. Residents of Western countries have gradually developed the dietary habit of eating lettuce and boiled vegetables; putting salt shakers on the table and sprinkling a little salt on themselves during meals. In Japan, from the early days of the end of World War II (1950s), to the end of the 20th century, with the improvement of living conditions, people have gone from eating dried salted fish to eating a lot of fresh vegetables and fruits, and the average salt intake has dropped from 29 grams per person per day to less than 10 grams per person per day. This change in dietary habits is one of the main reasons why the incidence of high blood pressure among Japanese people has been declining year by year, with older people having a heavier taste and younger people having a lighter taste. The number of people who have suffered a stroke has also decreased significantly.
According to statistics, the north of China, especially in the northeast, due to the cold climate, vegetables, fruits, less, on average, each person ate 12-18 grams of salt per day, while in the south on the lower, resulting in the northeast of the incidence of high blood pressure in men than the south, such as the Shanghai area, to be about 1 times higher.
Look at the Chinese diet, breakfast is often thin rice, steamed bread with all kinds of salted vegetables (or fermented bean curd), a single piece of fermented bean curd 4 cm square about 5 grams of salt, a small dish of salted vegetables (such as mustard greens) containing 4 grams of salt. In this way, a piece of fermented bean curd every day has reached the World Health Organization's daily salt intake standards (4-6 grams). In addition, many people in our country usually in cooking vegetables or soup have the habit of putting MSG, and 1 gram of MSG contains 0.5 grams of salt. Many vegetables such as cabbage, bean sprouts, shrimp, nori contain some sodium salt.
In daily life, the same eating high salt food, some people's blood pressure will rise, some people's blood pressure does not rise, through the survey of more than 5000 people found that the salt-sensitive people up to 30%, and hypertension patients in the salt-sensitive people up to 60%. These sensitive people daily salt intake is not higher than normal, just because they have hereditary renal sodium discharge disorder, easy to occur in the body of sodium retention, which led to the occurrence of hypertension.
So why should all people limit salt? Because salt can not only make a lot of people have high blood pressure, but also directly damage the blood vessel wall everywhere in the body, causing vascular sclerosis, leading to myocardial infarction or renal failure.
For example, an elderly patient came to our hospital, he said he used a variety of drugs, blood pressure is not down. I took a look at the medical records, oh! He was from Ningbo, and he ate a lot of salted vegetables and salted fish. I immediately arranged for him to have a low-salt diet with potatoes, vegetables, and fruits, and the patient wailed, "Ouch, I'm going to throw up, I'm going to throw up!" However, in just one week, the blood pressure came down. When he was given salted vegetables again, he thought it was "too salty". So in order to prevent high blood pressure, to change the dietary habits, control the amount of salt intake is completely doable.
Through in-depth research, we have learned that potassium and calcium have an antagonistic effect on sodium, and that supplementing potassium and calcium can promote the discharge of sodium. Starting from April 1997, we carried out a 2-year comparative trial of potassium and calcium supplementation without salt restriction on 300 adolescents with high blood pressure and their families. The recent test found that the blood pressure of these adolescents decreased by an average of 4 mmHg, which is the same as that of those who had only salt restriction without calcium and potassium supplementation during the same period of time, whereas that of those who did not have salt restriction or potassium and calcium supplementation during the same period of time increased by 2 mmHg on average.
For people in their daily lives how to supplement potassium, calcium this problem, our advice is to eat more calcium-rich vegetables and foods, such as spinach, greens, potatoes, sweet potatoes, mushrooms, fungus, milk, soy products.
Weight loss - weight loss of 1 kilogram, blood pressure decreased by 1 mmHg
In the past, people are fat regardless of men and women, young and old, that the "chubby" is a blessing. In fact, fat to a certain extent is not only the "beauty" of the problem, but a pathology. As the saying goes, "it is difficult to buy old age thin", which from another side, obesity in old age is more unfavorable to health, a fat birth hundred diseases, obesity can lead to some life-threatening diseases. High blood pressure and obesity is a pair of "good brother", they are inseparable --- about half of the hypertensive patients are fat, and half of the obese population is hypertensive.
There are many kinds of fat, some people fat concentrated in the abdomen, thick waist, stomach, we call it "centripetal obesity", this fat is the most dangerous - often high blood pressure and accompanied by lipid disorders, blood, blood, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure, blood pressure. insulin increase, abnormal glucose tolerance, known as "metabolic syndrome". Obesity has multiple risk factors and a poor prognosis. Due to the excessive accumulation of body fat, abdominal fat through the blood vessels to the liver, causing fatty liver, serious liver function abnormalities (fatty liver hepatitis), and even cirrhosis.
To prevent the occurrence of hypertension, one of the first problems is to prevent the occurrence of obesity. What people need to lose weight? The way to calculate whether you are at your ideal weight is by calculating the body mass index (BMI), which should be taken seriously when the BMI exceeds 24. When you find that you are overweight, you should lose weight promptly.
I have two patients, one weighing 230 pounds, through the efforts of weight loss to 200 pounds, walking is still out of breath, blood pressure is difficult to control; and the other patient weighs 170 pounds, through exercise, dieting, weight loss to 140 pounds, blood pressure control is very good. From the original taking 3-4 kinds of antihypertensive drugs, reduced to take only one, and the spirit of renewed, quality of life has improved greatly. Therefore, weight loss should start from the overweight period, "losing weight is not as good as preventing fat", everyone should pay attention to their own weight, and regularly measured.
Control diet to lose weight, the first thing to do is to control the "mouth", recognize the harmfulness of obesity.
At present, there are misunderstandings in terms of nutritional intake, some people think that weight loss is to eat less staple food, desperately eat vegetables, in fact, eat more vegetables will produce too much energy; some people think that more meat and oil will be fat, eat vegetarian oil does not matter, in fact, the vegetarian oil contains unsaturated fatty acids, eat more will also be fat. Therefore, the oil should be "grams" to count. Japanese regulations per person per day oil intake ≤ 18 grams; our nutritionists advocate per person per day ≤ 20 grams.
Exercise is a good recipe for weight loss. Generally speaking, walking, running, swimming, cycling are very suitable. "Walking" is a simple and easy way to exercise, usually each exercise time should be more than 30 minutes, and gradually extended to 1 hour. In daily life, exercise can be carried out anytime and anywhere, for example, commuting to and from work can be changed to the car for a fast walk, until sweaty, fatigue. People with more socializing, should try to eat less greasy diet, limit alcohol, control the total intake, to prevent high blood pressure caused by obesity.
In fact, to strengthen the amount of exercise consumption and reduce energy intake, exercise to lose weight, with diet control, both economic, side effects and small, why not.
Stress reduction - adverse psychological factors can lead to hypertension
Undesirable psychological factors can lead to hypertension. Nowadays, society is highly competitive, the pace of work is obviously accelerated, many people due to excessive work pressure, the psychological state is prone to imbalance, resulting in excessive sympathetic excitation, manifested as tachycardia at work, fire; rest or sleep when the heart rate is obviously slowed down. Long-term rapid heartbeat (≥ 75 beats / min), the rate of cardiovascular disease occurs with the increase in heart rate will rise linearly. Let's say, you go to catch the train, there is a minute the train is about to leave, you carry a big box, the heart of the anxious ah, sweating to catch up, once or twice can be, if a person all day to catch the train like this, can stand it? Naturally can not stand. Recently conducted a survey in China found a worrying phenomenon: 35-45 years of age with hypertension growth rate of up to 62% -74%, while the 65-74 age group only 15% -18%. This part of the middle-aged people, many of whom are white-collar workers, leading cadres, they are in a state of high tension for a long time, and commute to and from work by elevator, by car, the amount of activity is small, and much social interaction, often resulting in overweight, which is a problem that should cause concern for the whole society.
Mental health refers to the individual, the crowd and the living environment can maintain a good coordination and balance between the ability to correctly treat themselves, others and society as a psychological state. To pay attention to mental health, pay attention to character cultivation, face pressure to maintain a good mental state and a healthy lifestyle. When found to have psychological disorders, to psychological specialties to consult, diagnosis and treatment. Almost 60% of the people in developed countries in the West attach great importance to their own mental health, and at present, China's residents of mental health counseling awareness is still relatively weak, and the resulting consequences, often difficult to undo. For example, a few years ago in Shanghai, there was a general manager of an automobile factory because of the unbearable pressure of work, which ultimately led to the tragic suicide of jumping from a building.
So, in addition to the usual attention to the psychological state, you can also use the following several convenient "tricks" to reduce pressure.
(1) deep breathing, whole body relaxation, the spirit of the focus on the slow exhalation, slow inhalation, breathing softly and gently, a few times in a row will be able to immediately make the mood to restore calm.
(2) meditation, find a dimly lit, quiet place, sit back and relax, remove distractions, silently listening to their own breathing, counting, or listening to elegant light music to imagine the sunny seaside, you can make the mood quickly restore calm.
Limit alcohol - alcoholism is one of the main risk factors for hypertension
Alcoholism is one of the main causes of high blood pressure and stroke, especially drinking white wine with high alcohol content. Russians like to drink vodka, stroke in the world "top"; and Europeans do not drink liquor, drink more wine and beer, stroke significantly less. China's current dinner table socializing often do not drink white wine is not enough friends, "deep feelings, a mouthful of boredom; feelings shallow, lick a lick" of the wind. Drink a glass of white wine (2 two), will certainly cause the heart rate to accelerate, blood pressure rise, long-term drinking will be addicted to alcohol, the formation of a vicious circle, and often end up with a stroke.
Regarding whether it is beneficial for hypertensive patients to drink alcohol for a long period of time and in small amounts, this has been a matter of concern and debate. Some people say that drinking wine every day can be beneficial in lowering lipids and lowering blood pressure. A small amount of wine does have the effect of expanding blood vessels, activating blood circulation and eliminating fatigue. Therefore, drinking some beer, wine and yellow wine with low alcohol content in moderation during the cold winter season or on New Year's Day is beneficial to the human body. Although it has been found that small amounts of alcohol can increase the beneficial HDL in the blood, it has also been found that triglycerides rise at the same time as HDL rises. In addition, alcohol can partially counteract the effects of certain antihypertensive medications.
So, although patients with hypertension are not absolutely avoiding alcohol, it should vary from person to person, and should not be used to drink small amounts of alcohol over time as a therapeutic option for the prevention of coronary heart disease, not to mention underestimating the harmful effects of alcoholism on physical and mental health.
Considering that you are only 18 years old, attached is the exercise prescription for hypertension:
(a) The purpose of exercise
1. To adjust the excitation and inhibition process of the cerebral cortex and to improve the neuromodulation function of the main system of the organism.
2. Reduce the tension of capillaries, micro-arteries and small arteries, regulate blood circulation and lower blood pressure.
3. Reduces blood viscosity, improves blood rheology, improves microcirculation, enhances redox of material metabolism and nutritional processes in tissues.
4. Develops the pronounced functions of the organism and blood circulation, improves and restores the general systemic condition of the patient.
5. Reduce the stress reaction, stabilize emotions, inhibit psychosomatic tension and eliminate anxiety.
(B) types and methods of exercise
The choice of exercise types for rehabilitation sports in hypertension should be based on the principle of aerobic metabolic exercise. To avoid doing static strength exercises such as pushing, pulling, lifting or breath-holding exercises in sports. You should choose those programs that are systemic, rhythmic, easy to relax, and easy to monitor comprehensively. Exercise can be done using an active track, bicycle power meter, etc., if available. More suitable for hypertension rehabilitation sports types and methods of exercise are qigong, taijiquan, medical gymnastics, walking, fitness running, aerobic dance, swimming, recreational ball games, effect swimming, fishing and so on.
1. Qigong: relaxation work is better, but also discretionary stump work, strong work and dynamic work. The principle of practice emphasizes "loose", "quiet", "down". It requires the use of ideas and simple movements. The place of intention should be lower than the heart, such as Dantian and Yongquan points. Breathing is preferred to the smooth breathing method, and the stopping and closing breathing method is not suitable. The exhalation should be prolonged appropriately to increase the excitability of the vagus nerve. It is advisable to use large-scale alternating and joint movements of the upper and lower limbs and the torso that are both loose and tight, with tension and relaxation, and to avoid prolonged isometric contraction movements with persistent tension. Qigong exercises should be practiced at least once a day for 30 to 45 minutes. It has been reported that after practicing qigong once, the systolic blood pressure can be lowered by 2.1 to 2.4 kPa, and the diastolic blood pressure can also be lowered. The effect is usually seen after about two weeks of practicing gong. It has been reported that in a group of cases where blood pressure was not well controlled by medication, blood pressure was effectively controlled after adding qigong. In the consolidation period, the use of qigong is more effective, and can often reduce the amount of maintenance medication by 1/3 to 1/2, and keep the blood pressure stable.
2. Taijiquan: Because of the soft movements of taijiquan, muscle relaxation and more for the large-scale activities, thoughts of tranquility and thus help to reduce blood pressure. After practicing a set of simplified taijiquan, the systolic blood pressure of hypertensive patients can be reduced by 1.3-2.7kPa (10-20mmHg), and the average value of systolic blood pressure of the elderly who have been practicing taijiquan for a long time is lower than that of the elderly of the same age group by about 2.7kPa. The most important thing for hypertensive patients to pay attention to when playing taijiquan is to pay attention to the word "loose", muscle relaxation can reflexively cause blood vessel "relaxation", thus prompting the blood pressure to drop. In addition, when playing tai chi, we should use the idea to guide the action, so that the mind is highly concentrated, the state of mind to keep quiet, which helps to eliminate hypertension, tension, agitation, nerve sensitivity and other symptoms.
3. Walking: Walking can be started at 70 to 90 steps per minute, about 3 to 4km walking speed per hour for 10 minutes. It is mainly suitable for hypertensive patients without exercise habits as an adaptive exercise process. Later on, the pace can be gradually accelerated or walking on slopes. Domestic application of medical walking (walking on level ground plus down a small hill) to treat hypertension has achieved better results.
Examples of methods are as follows:
First: 1600m flat road. Walk 800m in 15min, rest 3min;
The second: 2000m flat road, walk 1000m in 18min, rest 3-5min;
The third: 2000m journey, there are two sections of 100m each, the slope of the short slope of 5-10 degrees, walk 1000m in 20-25min, rest 3-5min. The first is to walk up the hill in 20 to 25 minutes, rest for 3 to 5 minutes, and then continue to walk the 500m flat road in 7 to 8 minutes, rest for 3 minutes and then walk up the hill in 20 to 30 minutes, with appropriate rests in the middle. After going up the mountain, take a rest for 5 to 10 minutes, and then go down the mountain.
Specific methods can be adapted to local conditions, but must adhere to the gradual and orderly progress, each activity should not be uncomfortable reaction. If the feeling of physical strength, can be used to extend the distance, speed up the pace and other methods to increase the amount of exercise, can also be used to walk, run alternately.
4. fitness running: in fitness running before the electrocardiogram exercise test to check the heart function and blood pressure reactivity to exercise. Hypertensive patients fitness running does not require a certain speed, but to run after not produce dizziness, headache, panic, shortness of breath and fatigue and other symptoms appropriate. The heart rate is generally controlled within 130 beats/minute. Running requires mental relaxation, the pace is very important. The frequency of exercise can be based on the individual's response to exercise and the degree of adaptation, the use of three times a week or every other day, or five times a week, such as different intervals cycle. It is generally accepted that the effect is not significant if it is less than twice a week. If exercise is done every day, the total amount of exercise each time should not be too large, and it can also be used if the person feels energetic the next day after exercise without discomfort (Table 4-1). Table 4-1 Exercise prescription for hypertension:
(1) Walking and jogging Speed: 120 steps/minute (about 7 kilometers/hour = 2 meters/second).
(2) Slowly going up and down your own stairs or pedaling a power cart.
Intensity Time: 50% VO2max, heart rate of 120 beats/min or 50% of maximal human force, 60 minutes each time, about 1255 kJ (300 kg)
Frequency Total Exercise: 3 times a week for 20 weeks, with a cumulative total of more than 1,000 minutes of exercise.
(1) 60 minutes every other day for a weekly total of 180 minutes.
(2) 30 minutes once a day (Sunday rest).
(3) Every other day, 30 or 60 minutes alternately, 180 minutes per week.
5. Massage or self-massage: Pressing and kneading the wind pool, sun and ear points, wiping the forehead and pinching the Neiguan, Shenmen, Hegu, and the foot Sanli can help lower blood pressure and eliminate symptoms.
Special attention, the following is the prevention and treatment of hypertension eight misunderstandings:
1. Worry about blood pressure drop too low. Influenced by the traditional concept of hypertension prevention and treatment, the current proposal to lower the blood pressure to the ideal level, that is, 135/85mmHg below the concern that the blood pressure will be lowered too low, on the heart, brain, kidney blood supply is unfavorable, resulting in insufficient supply of blood to these organs to induce the corresponding complications. This understanding is a misunderstanding. According to modern medical research, the lower the blood pressure is within the ideal range, the better, as long as the blood pressure is smoothly reduced to below the target level, both to reduce the symptoms, but also to reduce the risk of various cerebrovascular events.
2. There is a lack of awareness that blood pressure should be lowered even more when there are complications.
3. Insufficient attention to non-pharmacologic therapies.
4. Not always using medication after the blood pressure is lowered.
5. The desire to cure the disease, like fast-acting antihypertensive drugs.
6. No medication can reduce blood pressure.
7. New and expensive drugs are good drugs.
8. Neglect blood pressure monitoring and recording. The current antihypertensive principle emphasizes the individualization of the use of drugs. How to achieve "individualization", one of which is to adhere to the daily or weekly monitoring and recording of blood pressure.