High blood pressure is the pressure of blood on the walls of blood vessels is greater than normal. The consequence is to cause cerebrovascular accidents and heart, brain and other complications, manifested as dizziness, headache and so on. The key to controlling hypertension is to find ways to stabilize blood pressure, such as taking antihypertensive drugs, dietary taboos, suitable exercise, maintaining a good mood, and regular work and rest. In addition to regular use of antihypertensive drugs, diet, exercise, emotion is very important to the stabilization of blood pressure, so we today to look at each.
One, "keep your mouth shut"!
"Keep your mouth shut" is the dietary taboos of hypertension, avoiding foods and seasonings that are not good for blood pressure, and consuming nutrients reasonably, so that on the one hand, blood pressure is stabilized, and on the other hand, balanced intake of all kinds of nutrients to promote health. Diet of hypertensive patients, the overall light and rich in nutrients, three meals at regular intervals, each meal is eight minutes full, a mixture of coarse and fine, eat more vegetables and fruits. Avoid fast food and eating out as much as possible.
(a) Limit salt
We know that the main component of salt is sodium chloride, salt in the sodium ion content is high (1 gram of salt containing sodium ions 400 mg), and too much sodium will accelerate the arterial vascular sclerosis, so that the blood pressure is further increased. Research results show that for every 1 gram of salt, both systolic and diastolic blood pressure will rise by 2 mm Hg. Even for people with normal blood pressure, I recommend a light diet, because over-eating too salty for taste will accelerate the excretion of urinary calcium, which may lead to the occurrence of calcium deficiency and other hazards. Hypertensive people daily salt intake of 6 grams (beer bottle cap a flat cap) or less, in addition to high sodium ion-containing foods and seasonings should be eaten sparingly, such as monosodium glutamate (the main ingredient is monosodium glutamate), soy sauce, chicken essence, pickles (pickles), kimchi, smoked meats, seafood and so on. Foods high in sodium ions can be eaten sparingly on the one hand, and eaten with fresh vegetables and boiled in water on the other.
(2) limit animal offal and fat meat
Eat less or not eat animal fat and offal, animal fat containing saturated fatty acids, high energy coefficients, fat is easy to accumulate in the body and thus lead to the occurrence of obesity, and high blood pressure and obesity as a cause and effect relationship. Animal offal cholesterol and purine content is high, excessive intake can easily lead to dyslipidemia, uric acid increase. Cooking oil is recommended to a variety of vegetable oils cross the main, such as peanut oil, canola oil, corn oil, olive oil, walnut oil, etc., cooking soup dishes can be used when animal oil.
(3) Limit staple foods, sugar
Staple foods are rich in starch, starch is broken down into sugar in the body to be absorbed and utilized by the body, by the starch decomposition of sugar in the body metabolism of the remaining portion of the body will be converted to fat storage, that is to say, staple foods to eat a lot of people will be obese, or suffer from fatty liver and other related diseases, which is not eaten by some people. Meat and obesity reason, diabetics to control the reason for staple food. Of course, this is not to say that do not eat staple food, but to eat reasonably and have the knack of eating, such as a mixture of coarse and fine grains to do, when eating meals, eat plant foods first, and so on. Usually in the life of all sugars (such as white sugar, candy, brown sugar, rock sugar, etc.) should control the intake of sugar (non-artificial sweeteners) into the body is directly absorbed, the body to consume and metabolize the remaining part of the same into fat, the principle and staple food is the same.
(4) cooking
High blood pressure patients food cooking should be steamed, boiled, stewed, less fried, deep-fried cooking methods, steaming, boiled, stewed cooking methods of food nutrients in the destruction of relatively small, frying, deep-fried cooking methods of food nutrients in the damage, such as starch in the food by deep-frying For example, starch in food is denatured by deep-frying, vitamins lose activity by deep-frying, etc. Moreover, oil frying and deep-frying foods have high fat content, which can easily lead to lipid overdose. In addition, frying and deep-frying foods contain carcinogenic substances such as acrylamide and triple quadruple benzo(a)pyrene.
(E) junk food
High blood pressure should eat less or no junk food, no matter what the food, in order to the highest freshness is good.
(F) Quit smoking and drinking
The harmful effects of tobacco and alcohol on the body are well known, with nicotine, carbon monoxide, tar, and ethanol causing blood pressure to rise or become unstable and contributing to cerebrovascular accidents.
High blood pressure daily staple food not more than 400 grams (raw weight), lean meat (available in a variety of lean meat alternately, such as a lean pork for a chicken) class not more than 80 grams, 20 grams of soy products, eggs not more than 50 grams of vegetables at least 500 grams of fruit 200 grams.
Two, "open legs"
"Open legs" refers to the reasonable exercise of high blood pressure, to promote the stability of blood pressure. Research has shown that hypertensive people exercise and do not exercise comparison, exercise people blood pressure stability is far greater than the non-exercise people. Practice has found that the vast majority of hypertensive patients, especially patients with first- and second-degree hypertension, after a stage of exercise therapy exercise, dizziness, headache, headache, dizziness, insomnia, palpitations and other symptoms will be reduced, or even completely disappear, while the blood pressure will also appear to varying degrees of decline.
Suitable exercise helps to lower or maintain normal blood pressure. Proper exercise has the ability to improve cardiorespiratory function, increase joint flexibility, and enhance muscle size and ligament stretching. However, for different high blood pressure, the time, form and intensity of exercise will be different, because each person's health condition is different. As an example, two people of the same age and gender have hypertension, one has Grade 2 hypertension with coronary heart disease and the other has Grade 3 hypertension with hyperlipidemia. According to the situation of the two people, a comprehensive assessment of the overall situation, the development of exercise programs are different, hypertension with coronary heart disease should be low-intensity exercise to walk or tai chi, in order to prevent cerebral hemorrhage and angina pectoris; hypertension with hyperlipidemia should be moderate-intensity exercise, such as running, cycling and so on. But for most people with high blood pressure, I suggest is the use of walking exercise, walking is the most convenient and most economical and most direct, frequency and time control for the body slightly sweaty aerobic exercise can be, if there is a knee disease, changed to tai chi or slow walking.
The main aerobic exercise at the same time, under the premise of safety with resistance exercise, such as push-ups, lifting heavy objects (able to withstand), etc., resistance exercise helps to increase the muscle volume and the body is strong and healthy, and to increase the peak value of the bone and the prevention of osteoporosis.
(a) exercise has the following effects
1. exercise can relieve mental tension, long-term nervous tension or emotional excitement, can make the central nervous system dysfunction, resulting in central nervous system regulation of the cardiovascular system problems, often induced hypertension. And adhere to the exercise, can make hypertensive patients emotional stability, mood, so that the work and life of tension, anxiety and excitement can be relieved; can change the cerebral cortex, the central nervous system and vasomotor center dysfunction, can strengthen the cerebral cortex on the subcortical vasomotor center of the regulating function of the whole body is in a tense state of the arteries can be diastole, thus prompting the decline in blood pressure.
2. Exercise can enhance blood circulation, long-term adherence to exercise in hypertensive patients, through the whole body muscle movement, can make the muscle vascular fibers gradually increase in size and thickening of the coronary artery collateral blood vessels, blood flow increase, lumen increase, wall elasticity enhancement, vascular changes are conducive to the decline in blood pressure. Exercise can also produce certain chemical substances, chemical substances into the blood, can prompt the expansion of blood vessels, blood circulation accelerated, and conducive to the removal of cholesterol and other substances in the blood, so that blood vessels to maintain due elasticity. Therefore, it can effectively delay the occurrence and development of atherosclerosis and prevent the aggravation of hypertension.
(2) Principles of exercise for patients with hypertension
1. Intensity of exercise The intensity of exercise can be adjusted according to the individual's response and adaptability to exercise by using different intervals such as 3 times a week or once every other day, or 5 times a week. It is generally recognized that if exercise is performed less than 2 times per week, the effect will not be obvious. If you exercise every day, the total amount of exercise should not be too large, and you should feel energized and free of discomfort on the second day after exercise.
2. Selection of appropriate exercise programs When choosing the type of exercise therapy, different exercises should be chosen according to the different stages of development of hypertension, for example, patients with Grade I and Grade II hypertension can choose walking, fast walking, jogging, swimming, medical gymnastics and so on.
Tertiary hypertensive patients should use body relaxation exercises, but should not do intense exercises or activities, and should avoid doing head-down movements. At the same time, hypertensive patients in the exercise, to the combination of static and dynamic, appropriate, not in a hurry, but also exercise and medication, according to the specific circumstances of the drug will be reduced or gradually discontinued, so as to achieve certain results.
(3) how to judge the intensity of the exercise
If hypertensive patients can exercise, it is recommended that 30 minutes of aerobic exercise per day, such as the most common fast walking, 120 steps per minute fast walking is very effective aerobic exercise. In order to improve the safety of hypertension exercise in the elderly, available 170 minus the age of the highest heart rate during exercise, for example: 70 years old, the highest heart rate during exercise: 170-70 = 100, that is to say that the old man exercise the highest heart rate can not be more than 100 beats / min. Can also be in the exercise of the heart rate to reach the usual heart rate of 90% on it, such as the usual heart rate of 80 times / min, then exercise to reach 72 times / min on it. A simple way to do this yourself is to feel your pulse to see how many beats per minute it is, and don't exceed this value when you exercise.
In addition to brisk walking, if the patient's heart function, lung function can withstand can also be jogging, you can jump square dance, dancing these are all belong to the physical labor. Some old people like to play tai chi is also no problem, as long as the physical strength allows it, do not overwork.
(D) exercise time
High blood pressure exercise, I suggest twilight exercise, after eating dinner, dinner at 6 o'clock, rest for 40 minutes, 6:40 on the exercise, the general movement of 30 to 40 minutes are available. Do not advocate morning exercise especially do not advocate fasting exercise, because the morning 6:00 to 10:00 is known as the devil's time, in this time period of the human body a large number of adrenaline will be released, so that vascular contraction of blood pressure rise, and then carry out the exercise will cause cardio-cerebral vascular accidents.
(E) is not suitable for hypertensive patients action
Some sports are not suitable for high blood pressure, may lead to increased blood pressure, and even dangerous occurrences, should try to avoid.
1. lying down to read
Some people like to lie on their stomachs to read books and watch TV, which is not a big problem for people without high blood pressure, but dangerous for those who suffer from high blood pressure. As a result of prolonged lying down state, oppression of the abdominal muscles affect the person's deep breathing, coupled with abdominal pressure and abdominal muscle contraction, easily lead to sudden rise in blood pressure and accidents. Therefore, hypertensive patients (especially older), should be prohibited lying down to read books and watch TV, reading and watching TV should not be too long, should not watch thrilling fear of TV and movies.
2. squatting and shaking head movement
Life is in motion, appropriate exercise can be strong body, prevention and treatment of disease, for patients with high blood pressure, appropriate exercise is also beneficial to reduce and stabilize blood pressure, and promote the recovery of disease. However, some exercises are not suitable for hypertensive patients. In addition to high-intensity strenuous exercise, hypertensive patients should not do squatting and standing exercises, rapid head shaking or jumping, etc. These exercises have the risk of causing hypertensive cerebrovascular accidents, and it is appropriate for hypertensive patients to take a walk, gymnastic exercises, tai chi and other low-intensity exercises, and the time of the exercise should not be too long, so that there is no obvious fatigue and discomfort in the exercise and the exercise is appropriate.
These are the most important and most important exercises in the world.
3. Excluding gas defecation
Defecation is a small matter of life, some people because of the dryness of the bowel movement difficulties, it is hard to exclude the gas defecation, which for the healthy people, if it is a momentary can be no big deal, but for the patients suffering from high blood pressure, a momentary hard to exclude the gas defecation is absolutely not, or else it will be due to the increased abdominal pressure, the blood pressure suddenly rise and trigger The blood pressure will rise suddenly and cause danger. Therefore, the hypertensive patient defecation can not force to exclude gas, if there is dry stool or constipation, you can take some laxative drugs or external use of Keseru and other treatments, usually appropriate to eat more coarse grains, vegetables and fruits, which can prevent dry stool, but also conducive to the treatment of high blood pressure and cerebrovascular disease.
4. Sudden exertion (strenuous exercise)
In daily life, everywhere hard, such as hard to move things, hard to ride a bicycle, hard to produce and exercise, etc., the person in the hard or sudden exertion, muscle tautness, vascular constriction, mental tension, the whole body to make strength and other physiological phenomena, in the case of not more than the ability to withstand the situation for the healthy people is tolerable. If a patient with high blood pressure exerts himself suddenly, even if the exertion is not big or within the tolerance of healthy people, he may not be able to withstand this sudden physiological change, which may cause a sudden rise in blood pressure and lead to life-threatening cardiovascular and cerebrovascular diseases. Therefore, patients with high blood pressure should not exert themselves suddenly or overloaded, and should do light and not too hard work and exercise, so as to ensure health and safety.
Sports suitable for hypertensive patients are not intense, sweaty sports, in order to prevent the accelerated heart rate, blood pressure rise and lead to cerebrovascular accidents and other dangerous occurrences. High blood pressure is suitable for gentle aerobic exercise, according to the strength.
It is important to note that exercise for high blood pressure is recommended every day, but in case of weather conditions (rain, wind, cold), it can be done at home instead.
Three, "catch the little devil in the heart"
"Catch the little devil in the heart", refers to hypertension must maintain a good mood, thus promoting the stability of blood pressure.
(A) The relationship between emotions and hypertension
Emotions are an important form of psychological reaction, and have a close relationship with the occurrence of disease. According to relevant statistics, 50% to 80% of contemporary human disease is due to poor state of mind, bad mood, and long-term anxiety, depression, mental tension is also an important factor in the occurrence of hypertension.
Any disease in my opinion, should correctly recognize the disease, and disease harmony ****. The doctor to see a doctor, the diet to avoid food, the exercise on the exercise, maintain a good emotional state, regular rest, sleep is also good. Good emotional state not only has an impact on any disease, especially for hypertension is even more important. Emotional excitement and anger may lead to the occurrence of cerebral hemorrhage. Some studies have pointed out that anger and excitement can cause a sharp rise in blood pressure of about 30 millimeters of mercury (4 kilopascals).
Modern medical research shows that through various ways of psychological or emotional therapy, can make hypertensive patients emotional stability, peace of mind, mood, open-minded, beneficial to the treatment of hypertension, to improve the self-awareness of hypertensive patients, stabilize and reduce blood pressure, all have a good effect. Optimism is the basis for the stability of the body's internal environment, and to maintain the stability of the internal environment is the main purpose of the spiritual treatment of hypertensive patients themselves. We should hold the mentality of "if it comes, then it is safe", treat our hypertension correctly, keep optimistic emotionally, exclude all kinds of negative factors mentally, fight against the disease with tenacious fighting spirit, full of emotion, open heart, and cooperate with the management consciously and proactively, so that we can promote the stabilization of hypertension, prevent the arrival of cerebrovascular accidents and complications, and improve the life of the patient. complications and improve the quality of life.
(2) Why does blood pressure rise when you are emotionally excited
Blood pressure rises when you are excited, and then recovers when you are quiet, why? The reason is that emotion is a high-level nerve activity. Emotional excitement, under the influence of the cerebral cortex, can excite the medulla oblongata heart rate acceleration center and vasoconstriction center, so that the sympathetic-adrenal system of the activities of the markedly increased, at this time, not only the general sympathetic nerve endings released by the nerve mediators - norepinephrine increase, by the adrenal medulla secretion of the adrenaline into the bloodstream is also a great increase in the amount of epinephrine. Under the simultaneous action of sympathetic nerves and adrenaline, on the one hand, the heart contraction is strengthened and accelerated, and the blood output increases; on the other hand, the small blood vessels in most areas of the body contract, and the peripheral resistance increases. Due to the increase in blood output and peripheral resistance, the blood pressure rises. After a little quiet on the one hand, the nerve impulses from the cerebral cortex are reduced, and the activity of the sympathetic adrenal system is weakened, so that the blood pressure decreases; on the other hand, when the blood pressure is elevated, it can also be restored by the reflexes of the aortic arch and the carotid sinus pressure receptors.
The aortic arch and carotid sinus have pressure receptors that sense changes in blood pressure. Normal blood pressure fluctuations, these pressure receptors that is a certain stimulus, nerve impulses along the aortic nerve and sinus nerve into the medulla oblongata, adjusting the cardiovascular motor center of the tension, in order to maintain the relative constancy of arterial blood pressure. When arterial blood pressure rises, the nerve impulses to the aortic arch and carotid sinus pressure receptors are enhanced, and the impulses transmitted to the medulla oblongata center increase, so that the tension of the cardiac inhibitory nerve center increases, the tension of the cardiac accelerating center and vasoconstrictor center decreases, the impulses from the cardiac sympathetic and sympathetic constrictor nerves decrease, and the impulses from the cardiac vagal nerves increase, resulting in slower heartbeat, reduced blood output, and peripheral resistance decreases, and blood pressure is maintained relatively constant. Peripheral resistance decreases and blood pressure returns to normal.
In addition, high blood pressure, in addition to reasonable "eat", suitable for their own exercise, to maintain a stable mood, but also to work and rest regularly, to ensure that high-quality sleep and sleep time (7 to 8 hours), in line with the changes in nature; regular use of antihypertensive drugs and to be recorded, you can come back to look for the causes of unstable blood pressure, and therefore The reason for the instability of blood pressure can be found in return, so as to solve the problem accordingly.