High blood pressure, like “silent assassins” hidden in their bodies, threatens their health. A healthy way of life, like a strong shield, can be effective against high blood pressure, helpers control blood pressure and get back to life.
I. A reasonable diet: nutritional balance, blood pressure “low head”
Low salt diet: salt, described as a “contributor” to hypertension. Reducing salt intake is key to the dietary control of hypertension patients. The daily salt intake should be strictly under 5 grams, which means that the temptation to eat high salt, such as pickles, pickles, ham, etc., should be abandoned. In cooking, alternatives such as vinegar, lemonade and spices can be usefully used to add food flavors and gradually adapt to light diets. For example, making chicken with lemonade reduces salt use and gives chicken a fresh taste.
Low fat, low sugar: High fat, high sugar food is a “treadstone” for vascular health. Reducing the vascular burden by reducing the ingestion of high fat and sugary foods such as animal fats, fried foods, butter, pastries, etc. Increased intake of food-rich diet fibres, high-quality proteins and vitamins such as vegetables, fruits, whole grains, skinny meat, fish and beans. The choice of oatmeal for breakfast with fruits, the use of stench fish and vegetable salad for lunch, and the use of red potatoes with thin meat for dinner, make each meal a “aid” for blood pressure stability.
II. Rational motion: a combination of motion and dynamism
Aerobic motion is predominant: a moderate-intensity aerobic activity of at least 150 minutes per week is the “gold standard” for the movement of hypertension patients. Walking, jogging, swimming, cycling are all good options. As we move, we keep the speed of 100 – 120 paces per minute, which accelerates the circulation of the whole blood, like a “clean trip” for the blood vessels. Sport should be gradual in order to avoid overwork and intense sport and to prevent the risk of a sudden rise in blood pressure.
2. Power training aids: Moderate force training increases muscle strength, increases basic metabolic rates and indirectly contributes to blood pressure control. The option is to use a dumb bell for a simple arm-force exercise or to perform deep-pitting exercises for leg strength. However, force training needs to be conducted under professional guidance, with care to control the strength and weight of the movement, and to avoid increased blood pressure due to air pressure. For example, starting with light dud bell weight, each group repeats 8 – 12 times, conducting 2 – 3 groups, and conducting 2 – 3 force trainings per week.
III. Prohibition of alcohol and tobacco: “brakes” and “disarm”
Resolutely to quit smoking: Harmful substances such as nicotine in tobacco are the “destroy of destruction” of vascular skin cells. Smoking leads to vascular constriction, convulsions, increases blood pressure and accelerates the sclerosis process of the artery. People with hypertension must be determined to quit smoking and stay away from second-hand smoke. A gradual reduction of tobacco use, combined with such support tools as gum and tobacco cessation, could be used to successfully move away from tobacco “spears”.
Limited drinking: excessive drinking of alcohol, like a “flammation agent” of blood pressure, leads to volatile blood pressure and increases the risk of cardiovascular disease. Men should not drink more than 25 grams of alcohol per day and women should not exceed 15 grams. The equivalent is 50 ml for men, 250 ml for wine and 750 ml for beer, and half for women. In the selection of wines, it is appropriate to use dry red wines, which contain antioxidants that protect the blood vessels, but must not be overdrinked.
Psychological balance: peace of mind, blood pressure “stable rudder”
Pressure regulation: Long-term mental stress is a “invisible accomplice” to hypertension. Learn to use various methods to relieve stress, such as deep breath, meditation, yoga, listening to music, painting, etc. When you breathe deeply, you breathe slowly, so that your abdomen expand, then you breathe slowly and again, so that your body and body can relax quickly. It takes 10 – 15 minutes a day to meditate, to concentrate on breathing or a particular image, to remove grotesque thoughts and to give the mind deep peace, like a calm “silent silk” on the “lake surface” of blood pressure.
2. Emotional management: remain optimistic, positive, and avoid long-term distress, anger, depression, etc. When confronted with problems, an attempt was made to think from a different perspective in order to face the challenges of life in a peaceful manner. Communication with families and friends, sharing happiness, sharing troubles, giving emotional relief and support, and keeping the mental state in a healthy “port bay”.
V. Regularity: biological clocks steady and blood pressure calm
Adequate sleep: Sleep is the body’s “master of repair”. Ensuring quality sleep for 7 – 8 hours per day is essential for blood pressure control. A regular break, try to sleep by 11:00 at night, get up around 7:00 a.m. Avoiding the use of electronic devices before sleeping, a hot foot, a glass of warm milk, a quiet, comfortable sleep environment, adequate rest and restoration of the body in sleep, and a solid basis for blood pressure stability.
2. Working together: avoiding overwork and rationalizing work and life. After a certain period of work, an appropriate rest period is provided for the exercise of the body, such as the extension of the limbs and the performance of eye-care exercises. Avoiding long periods of continuous work or working late at night, allowing the body and the brain to remain in good condition at a moderate rhythm, as if a harmonious “work platform” had been created for the steady operation of blood pressure.
By following a healthy lifestyle, from diet, exercise, tobacco and alcohol control, psychological regulation to pacing, high blood pressure can create good conditions for steady control of blood pressure, reduce the health risks associated with high blood pressure, rejuvenate life and lead to healthy and happy journeys.
