Blood pressure figures are more stressful than weight. Many people suddenly found blood pressure high, with the first reaction being “my family has this disease”, and the second reaction being “no choice at all”。
Both ideas have some validity, but they have all missed a more crucial fact: high blood pressure has almost never come to the door for no reason. It has a clear physical logic behind it, but you didn't notice。
The following five commonalities largely cover the daily pattern of most hypertension patients. It is not that every one of them gets sick, but the more they get, the sooner the blood vessels are under pressure. There's something in common that you probably never tied to blood pressure。
Common one: salt is scarce, but sodium invisible is much more. Many people say, “i have little salt in my cooking”, but soy sauce, soybean oil, soybean petal sauce, emulsions, culpable vegetables, ham intestines, sodium for convenience packs, which are stronger than salt。
A spoonful of 15 ml of soy sauce contains approximately 1,000 mg sodium, almost half of the full-day recommended quantity. The sodium content of two pieces of emulsion is also close to 1,000 mg. With more sodium, the body, in order to maintain osmosis pressure, voluntarily retains moisture, increases blood capacity and naturally increases blood pressure。
Commons ii: sleep is stolen for a long time. It's not only insomnia. Sleep time is less than six hours, frequent night awakenings and snoring with breathing pauses, all of which activate the sensory nervous system。
Stimulant neuroactivity increases the heart rate, constrictes the blood pressure at night and in the morning. Evidence shows that the risk of hypertension is more than 30 per cent higher for those who sleep for less than six hours than for those who sleep for seven to eight hours。
It does not amount to cause or effect, but sleep improvement is indeed one of the least costly non-pharmacological reliefs。
Common three: potassium eats too little. Potassium and sodium are a couple. Potassium helps to remove excess sodium from kidneys while relaxing the vascular wall. If you eat sodium and potassium less every day, there's little reason for your blood pressure。
Adults recommended 3600 mg of potassium per day, but many did not have half. Potassium-rich foods include green leaves, beans, potatoes, bananas and oranges。
A medium-sized potato (cover) contains about 900 mg potassium and a bowl of spinach about 800 mg. Not to make you eat bananas and potassium, but to eat more。
Common four: chronic stress, with body in a state of “preparedness”. Acute pressure will temporarily increase blood pressure, no problem. However, chronic stress - such as long-term care for the sick, economic anxiety, bullying in the workplace, and family conflicts - can be seen in the context of the crisis
It keeps cortex and adrenaline high. These hormones give rise to vascular stress, accelerated heart rate and adrenal sodium potassium. In the long term, the “modified point” of blood pressure has been reset and will not return to normal even if the source of pressure disappears。
Common five: obesity of the abdominal and internal fat is a silent pusher. Persons with normal weight but large stomachs are more at risk than those who are all fat. Inflammation factors and angiogenesis can be transmitted by internal fat
Direct activation of the renal-vascular stressor system in the body, which is one of the core routes for human regulation of blood pressure. In short, the oil in the belly makes the pressurer。
Men are over 90 centimetres of waist and women over 85 centimetres, and even if the bmi is normal, the risk of hypertension is two to three times higher than that of a normal waist。
Clinical commons. A 45-year-old male was examined at a cardio-psychological clinic with blood pressure of 145/95. He felt guilty and said, "i ate pretty well." the doctor's detailed interview revealed that he eats congee and milk every morning
For lunch, we must order a spoonful of old godmothers, have two bowls of soup for dinner (with lots of chickens in the soup), sit in the office for 10 hours a day, have a palpable tummy and have a poor sleep for the last six months. The following is a typical example, used only in cope。
None of this man is "i deliberately eat salt." however, he was eating invisible sodium in every meal, with little potassium to eat, large stomachs, poor sleep and stress. He's made up of four and a half of five commons. The probability of low blood pressure is the small probability。
And if you've already won several of them, how do you change them? Picking one of the easiest moves from the next three directions。
First direction: use potassium against sodium. One pound of vegetables per day, preferably deep green, such as spinach, cabbage and mustard blue. If not, half of the potatoes or potatoes can be used to replace some of the staples。
Second direction: cutting off the sources of invisible sodium. Let's go to the kitchen today and replace the soy sauce bottle with a calibrated canteen, not exceeding 5 ml at a time. Bring the pickles, the milk, the milk and the milk out of the fridge for cucumber bars or tomatoes。
Third direction: a weekly waist, not weight. Weight could be cheating, the waist wouldn't. Empty abdomen in the morning and round them at the belly button level。
If the above criteria are exceeded, at least 150 minutes per week of aerobic activity with a moderate strength, go, jogg and swim. The reduction of the 5 cm waist and the possible reduction of blood pressure from 5 to 8 mm mercury column is similar to the effect of half the pressure relief pill。
Is that enough for someone who's diagnosed with high blood pressure? Not necessarily. If your blood pressure is between 140 and 160, and there is no diabetes or kidney disease, you can try three to six months of lifestyle intervention。
If blood pressure drops below 130, it can continue to be observed. If the intervention is higher than 140, or more than 160 at the outset, or if diabetes, kidney disease, coronary heart disease have been combined, drug intervention is required。
The pill is not a failure, it's an umbrella for your veins. As a result, three years later, there was a slight amount of protein urine or a thick left heart chamber, and then there was no return to the loss。
There is one seriously neglected point: monitoring of family blood pressure. Many people measure blood pressure only at hospitals, but the hospital environment is tense and prone to “white slurries”. Some of them are normal at the hospital and go home。
The correct approach is to buy an upper arm electronic sphygmomanometer, which is measured at home. After getting up in the morning, taking a piss, eating breakfast, taking a five-minute sit-in and taking an average. The average of six days is measured continuously for one week。
This is more than any hospital test. If you don't have a sphygmomanometer, go buy one today. Not expensive, $2,300. If you already have a sphygmomanometer, do it the same way you do it in the morning。
The average is calculated after a week. That's more accurate than you guess a hundred times. High blood pressure doesn't punish you for "doing something wrong," but your body tells you in numbers: some habits need to be adjusted。
It does not appear overnight, nor does it disappear overnight. But the good news is, blood pressure is one of the most manageable indicators in the body. - you change it, it gives back。
Disclaimer: the above is used only in the health sector and is not a substitute for medical diagnosis and treatment. In case of discomfort or basic illness, contact a professional in a regular medical institution in a timely manner。
