At that time, Gao Xiao found me and asked me what to do.
I said step down, what else can I do?
Gao Xiao said he was too young to take medicine.
I said, whether to take medicine or not has nothing to do with age. The child is ill and sometimes needs to take medicine.
The purpose of taking medicine is to reduce blood pressure to normal and avoid heart, brain and kidney diseases caused by long-term hypertension.
Gao Xiao asked if there were any antihypertensive methods without taking medicine, such as eating celery and taking health care products.
I said that there are ways to lower blood pressure without taking medicine, but it is not celery or health care products. These are what we call six ways to lower blood pressure.
Unhealthy diet is a major factor leading to hypertension, so when hypertension is found, we should first start with a healthy diet.
Whether it is the hypertension diet mentioned in our hypertension guide or the DASH diet advocated abroad before, it is basically the same, with the same meaning. So how should hypertensive patients eat to make their blood pressure more stable?
First of all, the total amount of sodium salt per day should be strictly limited, that is, the salt per person per day should not exceed 6g. Everyone is not very clear about the concept of 6g, in fact, there are only so many beer lids. At present, we eat an average of 10- 12g of salt, so most people eat more than the standard. However, our people are salt-sensitive people, and people with high salt are more likely to suffer from hypertension. Therefore, patients with hypertension should first limit the total amount of salt.
The World Health Organization suggests that reducing salt intake by 30% can reduce the risk of hypertension.
In addition to limiting the total amount of salt, the diet should be reasonable:
Add a little coarse grains to the staple food and reduce flour and rice. Coarse grains in staple food should account for 1/3- 1/2.
The ratio of vegetables to fruits needs to be increased. The Dietary Guide for China Residents suggests that each of us should eat about 200-400g of fruit every day. Dietary Guide for China Residents recommends that adults in China eat 6 Liang ~ 1 kg of vegetables every day.
Low-fat milk and bean products are essential. It is recommended that each person drink an average of 300ml of milk every day. It is suggested that adults in China should eat about 1 soybean or a considerable amount of bean products every day, preferably about 4 times a week.
Restrict the processing of meat, fat, viscera and other meat products. In daily life, fish, poultry and other meats are the main products. Fish, poultry and lean meat contain high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals. The Dietary Guide for China Residents recommends 40-75g of aquatic products every day, but we only have 24g.
The edible oil is controlled at 25-30g；; Drink more water. Adults drink 7~8 cups a day (1 500~ 1 700ml). It is recommended to drink boiled water and light tea, and not to drink or drink less sugary drinks.
Under the above principles, the diet is diversified, and the average daily intake of food is more than 12, and the weekly intake is more than 25.
Exercise is a good medicine.
Sitting for a long time without exercise is very harmful. The simplest truth is that sitting for a long time without exercise will slow down our blood circulation and increase the risk of arteriosclerosis.
My blood pressure is composed of the heart, the elasticity of blood vessels and the blood in large blood vessels. If you don't exercise, the blood in the small blood vessels of the surrounding limbs will decrease, and most of the blood will return to the large blood vessels. The more blood in the big blood vessels, the higher the pressure, and then it will show high blood pressure.
Let's not talk about exercise, let's talk about the simplest walking. It is found that compared with not walking, every 65,438+0,000 extra steps will reduce blood pressure by 0.5mmHg, and the incidence of hypertension will be reduced by 5% compared with long-term non-walking. Taking 65,438+0,000 more steps will reduce the risk of diabetes, obesity and death by 65,438+00%, 65,438+03% and 65,438+05% respectively.
Of course, this example is not for everyone. Walking is just an activity without other sports. If you can insist on running, swimming, cycling, playing ball, skipping rope, aerobics and other sports, of course, these sports are recommended, not limited to walking.
These exercises are more conducive to improving our blood pressure, blood sugar, blood lipids and protecting our cardiovascular system. It is recommended that you exercise about 5 times a week, with a total duration of 150-300 minutes, with no less than 30 minutes each time. The intensity of exercise is moderate, and strenuous exercise is not recommended. The above aerobic exercise is the main form of exercise.
Lack of sleep, poor sleep quality, insomnia, the second day after staying up late, we not only have no spirit, but also have low efficiency in going to work and going to school, and our blood pressure will also be affected by lack of sleep or staying up late.
No scientific verification is needed. If you didn't sleep well yesterday, take your blood pressure the next day and you will find that your blood pressure is higher than usual.
Staying up late for a long time or lack of sleep will lead to autonomic nerve regulation disorder, sympathetic nerve excitement, affect the cardiovascular system, and cause problems such as accelerated heart rate and vasoconstriction. For a long time, blood pressure will gradually increase, especially diastolic pressure.
Of course, the harm of staying up late is not only the influence on blood pressure, but also increases the incidence of aging, flabby skin, high blood lipid, high blood sugar, heart disease and the risk of sudden death.
Therefore, for the sake of blood pressure stability and health, please don't stay up late.
The harm of smoking to blood vessels is self-evident, and the result of arteriosclerosis will also lead to an increase in blood pressure. So quitting smoking is good for controlling blood pressure.
Persuading everyone to quit smoking and drinking is the hardest thing. Many people even say that drinking lowers blood pressure. In fact, some studies have confirmed that drinking alcohol will not lower blood pressure, but will increase blood pressure, aggravate arteriosclerosis and raise blood lipids. So don't drink under the banner of lowering blood pressure. Drinking alcohol will not lower blood pressure, on the contrary, it will increase blood pressure.
A small amount of drinking makes blood pressure rise slightly, and the more drinking, the greater the degree of blood pressure rise.
So stay away from alcohol and tobacco, quit smoking and drinking. Especially for people with hypertension, smoking and drinking are not recommended.
The increasing number of fat people is the main reason for the increasing number of three experts.
Obesity is also a risk factor for hypertension. "Guidelines for Prevention and Treatment of Hypertension in China" points out that the risk of hypertension increases 3-4 times when the body mass index is 24, and the body mass index is 28, and 90% of them have cardiovascular diseases or metabolic diseases.
The waist circumference of men increased by 4.5cm, that of women increased by 2.5cm, and the blood pressure increased by 1mmHg.
The results showed that for every 5 kg weight loss, systolic blood pressure decreased by 6 mm Hg and diastolic blood pressure decreased by 4 mm Hg. The heavier the weight, the better the antihypertensive effect. Losing weight 10kg can reduce blood pressure by 5~20mmHg.
Therefore, patients with hypertension must first measure their weight and calculate their body mass index to see if they are overweight or obese. If so, they must control their weight.
Emotion, mentality and blood pressure are closely related.
When we are excited, irritable, angry, depressed, depressed and so on, our blood pressure will rise.
If we are in an unhealthy mood and mentality for a long time, it will lead to high blood pressure. Research shows that 62.5% of patients with hypertension show type A behavior.
For example, I have a sense of urgency, I am in a hurry, I am afraid of being late, impatient, impatient, often staying up late, and even getting up in the middle of the night to do things. Aggressive, ambitious and even arbitrary. Have a strong desire to control others and the environment.
In addition to this behavior, frequent anger, depression, unhappiness, jealousy, hurting others, etc. Can lead to high blood pressure.
Therefore, after discovering high blood pressure, we should look at our personality and mentality. If we have the above negative emotions, we should try to change them, which will help control high blood pressure.
Through the above six antihypertensive methods, Gao Xiao's blood pressure dropped below 140/90mmHg in about three months. Now half a year has passed, and the blood pressure in Gao Xiao has been around 130/80mmHg.
Therefore, lowering blood pressure is not only a antihypertensive drug, but also the six methods of overall healthy living and lowering blood pressure mentioned above.
Of course, not all patients with hypertension do not need to take medicine. It can even be said that most patients with hypertension may have to take medicine. However, with high blood pressure, whether you take medicine or not, you must adhere to the above six methods of lowering blood pressure.
If it is satisfied, the new hypertension is 1, that is, the blood pressure does not exceed 160/ 100mmHg, and there are no symptoms of hypertension, diabetes, heart, brain and kidney diseases. Just like Gao Xiao, blood pressure 155/95mmHg, there is no other problem. So I didn't take antihypertensive drugs, and I controlled my blood pressure through my own consciousness, self-discipline and adhering to a healthy lifestyle.
But if it doesn't belong to the above hypertension, then you must start taking antihypertensive drugs and stick to six antihypertensive methods.
Some people say that they have taken antihypertensive drugs, why do they still insist on the above six antihypertensive methods?
This is because taking antihypertensive drugs can only control blood pressure, but insisting on six methods to reduce blood pressure can not only control blood pressure, but also prevent hyperlipidemia, diabetes, cardiovascular and cerebrovascular diseases, and make blood pressure more stable, even moderate and mild hypertension. Through the above six methods of lowering blood pressure, drugs can be gradually reduced, and a few people can stop taking drugs.
In short, we can't hand over all the tasks of lowering blood pressure to antihypertensive drugs. A comprehensive and healthy life is the basis for lowering blood pressure!
# Rumor Zero Zero Plan # # Please pay attention to hypertension #