Four tricks to stabilize blood pressure in winter! Put it away

It's been so cold lately! My blood pressure rises every day, and it is always not well controlled.

Temperature does have a great impact on blood pressure, winter cold, blood pressure is easy to rise. In order not to let your blood pressure always ride the "roller coaster", the "four tricks" to stabilize blood pressure, you can put it away

The first move

Measure blood pressure frequently

Four ways to stabilize blood pressure

In winter (especially when the temperature changes are relatively large), patients with hypertension should strengthen self-monitoring of blood pressure.

Pay attention to these details when measuring blood pressure:

Use an upper-arm automatic home electronic sphygmomanometer certified by an international standard scheme and should be calibrated periodically at least once a year during use.

Choose the appropriate cuff size according to the operating instructions of the equipment, too loose and too tight will affect the measurement results.

Continuous regular measurement of family blood pressure, can not adjust the dosage of antihypertensive drugs according to the results of home manometry.

If you find a sharp increase or decrease in blood pressure, seek medical attention in time.

The ideal blood pressure for healthy people is 120/80mmHg.

In general, patients with hypertension are advised to maintain their blood pressure below 140/90mmHg.

Elderly people aged 65-79 should first drop to <150/90mmHg; if tolerated, they can further reduce it to <140/90mmHg.

≥ 80-year-olds should be reduced to <150/90mmHg.

Second trick

Take care to keep warm

The temperature in winter is low, the temperature difference between indoor and outdoor is large, and when encountering cold air, it is easy to cause vasoconstriction, increase blood pressure, and induce cardiovascular and cerebrovascular diseases.

Therefore, patients with hypertension should take warm measures, especially the exposed head and neck. It is recommended to add clothes when going out in winter, wear hats, scarves, masks, etc.

Third trick

Reduce sodium salts

A high-sodium diet can significantly raise blood pressure and increase the risk of hypertension, and a moderate reduction in sodium salt intake can effectively reduce blood pressure.

You can usually do this:

Reduce cooking salt and condiments high in sodium (including monosodium glutama, chicken essence, soy sauce).

Avoid or reduce processed foods with high sodium salt content, such as pickles, ham, various types of stir-fried goods and pickled products.

Use a quantitative salt spoon when cooking as much as possible to facilitate the control of salt levels, and it is more appropriate to add salt to season the dishes before they come out of the pan.

Fourth trick

Healthy lifestyle

1

Reasonable meals

Eat more fruits, vegetables, low-fat dairy products, whole grains rich in dietary fiber, etc., and eat less high-oil, high-fat, and high-calorie foods.

2

Control weight

It is recommended that adults maintain a BMI of 18.5-23.9 kg/m2 and a waist circumference of <90 cm for men and 85 cm < for women.

It should be noted that weight loss should not be rushed, and it is recommended to target a year to reduce the initial weight by 5%-10%.

3

Quit smoking and limit alcohol

Drink less than 50ml, 100ml and 300ml of liquor, wine (or just you) and beer per day, respectively.

4

Keep exercising

Patients with hypertension should insist on exercise, but pay attention to avoiding cold time periods (such as 6-8 am), do a good job of warm-up exercise before exercise, try not to do too intense exercise, and do not swim outdoors in winter.

Remember the "four tricks" to stabilize blood vessels

Let people with high blood pressure survive the winter healthily!

Source: National Health Action, Guangdong Disease Control