In Xiao Yang's family, high blood pressure, high blood sugar, and high blood lipids seem to be genetic gifts, which have been passed down from generation to generation. Grandma died of high blood pressure, and Dad suffered from high blood sugar, and now it is his turn.
Xiao Yang is just forty this year, and as soon as the physical examination report came out, the doctor's brows furrowed: "High blood pressure, high blood sugar, high blood lipids, all three highs, you have to pay attention." ”
This is not only Xiao Yang's problem, but a common health hazard in modern life. Why is this happening? A bad liver can lead to high blood pressure, poor kidney function can lead to high blood sugar, and a weak spleen can lead to high blood lipids.
All this seems complicated, but in fact it is closely related to our daily life. The following are specific countermeasures to address these issues, hoping to help people like Xiao Yang improve their health.
1. Adjust the dietary structure: achieve nutritional balance
When it comes to toning the body, diet is always the number one adjustment factor. A sensible diet can not only help us maintain our health, but also directly affect blood pressure, blood sugar and blood lipid levels.
If you want to reduce these three highs, you must first start from the kitchen. The first recommendation is the "low salt, low sugar, low fat" dietary principle, which is especially important for blood pressure and blood sugar control. For example, eating more foods rich in dietary fiber, such as spinach and oats, can effectively lower cholesterol and reduce the risk of heart disease.
Apples and deep-sea fish are sources of high-quality protein and unsaturated fatty acids, which have a good effect on blood sugar and blood lipid control.
Special attention should be paid to avoiding high-salt foods such as pickled products, high-sugar foods such as desserts, and high-fat foods such as fried foods.
In addition to directly affecting the three highs, long-term intake of these foods can also damage the health of the liver, kidneys and spleen, making people fall into a vicious circle.
2. Increase moderate exercise: improve the body's metabolism
We all know that exercise is an important part of a healthy life, but for the "three highs" group, exercise is one of the indispensable conditioning methods.
Doctors usually recommend at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, tai chi or yoga.
Not only do these exercises speed up metabolism and help with weight control, but they also directly promote cardiovascular health, which lowers blood pressure and improves circulation.
In practice, it is not necessary to start with a drastic work, especially for people who are not physically fit or have not exercised for a long time, it is more appropriate to start with simple activities and gradually increase the intensity and duration of exercise. Remember, it all starts small, and persistence is king.
In Xiao Yang's story, we see the importance of emotional management for patients with "three highs".
Mood swings can be effectively regulated by soothing the liver and relieving depression, which can have a positive impact on blood pressure, blood sugar, and blood lipids.
In addition, adequate sleep is the key to restoring liver and kidney function and maintaining good health. The following are specific methods and suggestions, which I hope will be helpful to more patients with "three highs".
3. Optimize emotion management: soothe the liver and relieve depression
Emotional ups and downs not only affect our mood, but also have far-reaching physiological effects, especially on liver function. According to the theory of traditional Chinese medicine, the liver is the main excretion, and mood swings will affect the excretion function of the liver, which in turn will affect blood pressure.
Therefore, good mood management is one of the key steps to lower blood pressure. Good emotion management can be achieved in a variety of ways: reserving time each day for deep breathing exercises can significantly reduce stress; Participating in meditation activities can help clarify thoughts and reduce psychological stress;
In addition, handicraft activities such as gardening and calligraphy are also effective ways to relieve daily stress. These activities not only contribute to emotional stability, but are also essential for the proper functioning of liver function.
4. Ensure adequate sleep: liver and kidney recovery at night
The old adage "go to bed early and wake up early, get in good health" reminds us that getting enough sleep is a guarantee of health. Especially for patients with "three highs", night is an important time for the liver and kidney to repair themselves.
Studies have shown that adults need 7-9 hours of high-quality sleep per night to maintain optimal physical performance. Lack of sleep can lead to an increased burden on the liver and kidneys, which can affect blood pressure and blood sugar levels.
To improve sleep quality, you can start from the following aspects: ensure that the sleeping environment is quiet and comfortable, avoiding light pollution and noise interference; Avoid irritating foods and beverages in the evening, such as coffee and spicy foods; In addition, establishing a fixed sleep and wake-up time helps regulate the body's biological clock and improve sleep quality.
By doing this, we can not only improve our physical health, but also improve our quality of life to a greater extent. Hopefully, these suggestions will help patients with the "three highs" like Xiao Yang, so that they can better manage their health in their daily lives.
5. Personalized TCM conditioning: individualized treatment
Traditional Chinese medicine believes that the "three highs" have a close relationship with physical fitness, and people with different constitutions need to take different methods in treatment. For example, people with a strong liver fire may cause an increase in blood pressure, while people with kidney yang deficiency may cause an increase in blood sugar.
Therefore, when TCM treats the "three highs", it will adopt a personalized treatment plan according to the differences in individual constitution. Through syndrome differentiation treatment, the use of traditional Chinese medicine, such as the use of Bupleurum chinensis, salvia and other drugs to soothe the liver and relieve depression, or the use of astragalus, cinnamon and other warm yang to nourish the kidney, can adjust the physical state to a certain extent, help reduce blood pressure, blood sugar and blood lipids.
TCM also emphasizes the ways of health preservation in daily life, such as regular work and rest, reasonable diet, moderate exercise, etc., which are all healthy lifestyles advocated by TCM.
The development of these habits can not only help patients stabilize their condition, but also improve their quality of life and prevent the occurrence of other diseases.
epilogue
In modern society, high blood pressure, high blood sugar and high blood lipids have become the common enemy of many people. In the face of these health risks, we cannot rely on a single treatment.
Comprehensive conditioning, starting from diet, exercise, mood, sleep and personalized TCM conditioning, can prescribe the right medicine to achieve the best treatment effect.
At the same time, persistently practicing a healthy lifestyle is the key to controlling the "three highs".
In this process, we need patience and perseverance, because lifestyle changes are not easy, but as long as you persevere, you will see results.