Xiao Gao, 30 years old, found himself with high blood pressure half a year ago, and multiple measurements were around 155/95mmHg.
At that time, Xiao Gao found me and asked what to do?
I said antihypertensive, what else can I do?
Xiao Gao said that he was still young and did not want to take medicine.
I said that taking medicine or not has nothing to do with age, and children are sick and sometimes have to take medicine.
The purpose of our medication is to lower blood pressure to normal, so as not to cause long-term hypertension to cause cardiovascular and cerebral kidney diseases.
Xiao Gao said that there is no antihypertensive method of not taking medicine, such as eating some celery and eating some health care products.
I said that there are antihypertensive methods without taking medicine, but it is not celery or health supplements. It's what we call the 6-step blood pressure method.
1. Hypertensive diet
Unhealthy eating is a major factor in high blood pressure, so when high blood pressure is found, you must start with a healthy diet first.
Whether it is the hypertensive diet mentioned in our hypertension guidelines, or the DASH diet advocated abroad before, in fact, it is the same, one meaning, so how should people with hypertension eat in order to make blood pressure more stable?
First of all, we must strictly limit the total amount of sodium salt per day, that is, the salt per person per day should not exceed 6g, we do not have too many concepts for 6g, in fact, it is a beer cover so much, at present, we eat salt on average at 10-12g, so most people eat salt is excessive. And our people are salt-sensitive people, for people with high salt, they are more likely to have high blood pressure. Therefore, people with high blood pressure must first limit the total amount of salt.
The World Health Organization recommends that reducing salt intake by 30% reduces the risk of high blood pressure.
In addition to limiting the total amount of salt, the diet should also be reasonable:
Staple foods increase a little coarse grains, reduce a little fine grains, and the proportion of grains in staple foods should account for 1/3-1/2.
The proportion of vegetables and fruits also needs to be increased, the "Dietary Guidelines for Chinese Residents" recommends that we have about 200-400g of fruit per person per day; the "Dietary Guidelines for Chinese Residents" recommends that mainland adults eat 62 to 1 kilogram of vegetables per day.
Low-fat milk and soy products are indispensable, it is recommended that each person drink an average of 300ml of milk per day; mainland adults are recommended to eat about 1 or 2 soybeans or a considerable amount of soybean products a day, and it is best to eat soy products about 4 times a week.
Restrict the processing of meat, fatty meat, offal and other meat foods, daily life is based on fish, poultry and other meat, fish, poultry, lean meat contains high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals. The Dietary Guidelines for Chinese Residents recommend 40-75 grams of aquatic products per day, while we only have 24 grams.
Control cooking oil at 25 to 30g; drink enough water, adults drink 7 to 8 cups (1 500 to 1 700ml) per day, and advocate drinking boiled water and light tea, and do not drink or drink less sugary drinks.
Under the above principles, the diet is varied, with an average intake of more than 12 foods per day and more than 25 per week.
Second, get moving
Exercise is a good medicine.
Sedentary inactivity, the harm is huge, the simplest truth, sedentary inactivity, our blood circulation slows down, the risk of arteriosclerosis increases.
My blood pressure is made up of my heart, the elasticity of my blood vessels, and the blood in my large blood vessels. If you don't exercise, then the blood in the small blood vessels of the peripheral limbs will be reduced, and most of the blood will return to the large blood vessels. The more blood in the large blood vessels, the higher the pressure caused, which will manifest as high blood pressure.
Let's not talk about exercise, let's talk about the simplest walk, the study found that compared to not walking, every 1 000 steps taken, blood pressure will be reduced by 0.5mmHg, long-term adherence to walking than not walking, the incidence of hypertension is reduced by 5%. Taking 1,000 more steps reduces the risk of diabetes by 10 per cent, the risk of obesity by 13 per cent and the risk of death by 15 per cent.
Of course, to give this example, it is not for everyone to walk, walking is just an activity without other sports. If you can insist on running, swimming, cycling, playing ball, jumping rope, jumping exercises, etc., of course, these sports are recommended, not limited to walking.
These exercises have greater benefits for improving our blood pressure, blood sugar, blood lipids, and cardiovascular protection. It is recommended that about 5 times of exercise per week, the total duration is 150-300 minutes, each time is not less than 30 minutes, the exercise intensity is mainly moderate intensity, strenuous exercise is not recommended, and the form of exercise is mainly based on the above aerobic exercise.
Don't stay up late
Lack of sleep, sleep quality is not high, insomnia, after staying up late, we not only have no energy the next day, the efficiency of going to work and school is low, and our blood pressure will also be affected by lack of sleep or staying up late.
This does not need to be scientifically verified, if we did not sleep well yesterday, the next day to measure a blood pressure, we will find that the blood pressure is higher than usual.
Long-term staying up late or lack of sleep will lead to autonomic neuromodulation disorders in the human body, increased sympathetic nervous excitability, will affect the cardiovascular system, increased heart rate, vasoconstriction and other problems, long-term so, blood pressure will gradually rise, especially diastolic blood pressure.
Of course, the harm of staying up late is not only the impact on blood pressure, but also increases aging, skin laxity, increased blood lipids, increased blood sugar, increased incidence of heart disease, and increases the risk of sudden death.
So, for the sake of blood pressure stabilization, for the sake of health, please don't stay up late.
Fourth, I have quit smoking and alcohol
The damage to blood vessels from smoking is self-evident, and the result of hardening of the arteries can also lead to an increase in blood pressure. Therefore, quitting smoking is conducive to controlling blood pressure.
Persuading everyone to quit smoking and alcohol is the hardest thing to do. Many people even say that drinking alcohol lowers blood pressure, in fact, studies have confirmed that drinking alcohol will not only not lower blood pressure, but will increase blood pressure, aggravate arteriosclerosis, and increase blood lipids. So stop drinking in the name of drinking to lower blood pressure. Drinking alcohol does not lower blood pressure, but on the contrary, it raises blood pressure.
A small amount of alcohol is mildly elevated in blood pressure, and the more alcohol is drunk, the greater the degree of increase in blood pressure.
So stay away from alcohol and tobacco, and quit smoking and alcohol. Especially people with high blood pressure, it is not recommended to smoke and drink.
Fifth, control weight
The increasing number of fat people is the main reason for the increasing number of people in the three highs.
Obesity is also a risk factor for high blood pressure. The "Guidelines for the Prevention and Treatment of Hypertension in China" points out that the BMI ≥ 24, the risk of hypertension increases by 3 to 4 times, and the BMI ≥ 28,90% have cardiovascular diseases or metabolic diseases.
The waist circumference increased by 4.5 cm in men, 2.5 cm in women, and the blood pressure increased by 1 mmHg.
Studies have found that for every 5 kg of body weight drop, systolic blood pressure drops by 6 mmHg, diastolic blood pressure drops by 4 mmHg, the heavier the weight, the better the effect of reducing blood pressure through weight loss, and 10 kg of weight loss can reduce blood pressure by 5 to 20 mmHg.
Therefore, people with high blood pressure must first measure their own weight, calculate the BMI, see if there is overweight or obesity, and if so, be sure to control the weight.
Sixth, a good mindset
Emotions, mindset 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 a certain unhealthy mood and mentality for a long time, it will lead to the occurrence of high blood pressure. Studies have shown that 62.5% of patients with hypertension show type A behavior.
For example: have a sense of time urgency, behavior is urgent, afraid of missing the time, short-tempered, impatient, often sleepless, and even get up in the middle of the night to do things. Competitive and competitive, ambitious, even obstinate, arbitrary. Have a strong desire to control others and the environment.
In addition to this behavior, frequent anger, depressed mood, unhappiness, jealousy, harmful heart, etc. can lead to excessive blood pressure.
Therefore, after finding high blood pressure, we must look at our own personality and mentality, if there are the above bad emotions, we must try to change, which will help control high blood pressure.
Xiao Gao passed the above antihypertensive 6 method, and in about 3 months, his blood pressure dropped below 140/90mmHg. Now half a year has passed, and the blood pressure of the small high has been around 130/80mmHg.
Therefore, antihypertensive medicine is not only a blood pressure drug talent, the above comprehensive healthy life, antihypertensive 6 method, in fact, can also reduce blood pressure!
Of course, not all people with high blood pressure do not have to take medicine, and it can even be said that most people with high blood pressure may have to take medicine. But to get high blood pressure, whether we take medicine or not, we have to adhere to the above antihypertensive 6 method.
If satisfied, the new level 1 hypertension, that is, blood pressure does not exceed 160/100mmHg, and there are no symptoms of hypertension, no concomitant diabetes, no cardiovascular and cerebral kidney diseases, just like xiaogao, blood pressure 155/95mmHg, no other problems. Therefore, I did not take antihypertensive drugs, and through my own self-awareness, self-discipline, and adherence to a healthy lifestyle to control blood pressure.
However, if it does not belong to the above hypertension conditions, then it is necessary to start taking antihypertensive drugs and adhere to the antihypertensive 6 method at the same time.
Some people say that they all take antihypertensive drugs, why do they still adhere to the above antihypertensive 6 method.
This is because eating antihypertensive drugs can only control blood pressure, but insisting on the antihypertensive 6 method can not only control blood pressure, but also prevent hyperlipidemia, diabetes, cardiovascular and cerebrovascular diseases, but also make blood pressure more stable, and even moderate to mild hypertension, through the above antihypertensive 6 method, gradually can reduce the drug, a small number of people can also stop the drug.
In short, the task of lowering blood pressure cannot be given to antihypertensive drugs. Comprehensive healthy life is the basis for blood pressure reduction!