Winter, cold wind, and hot temperatures. This season is a challenging period for high blood pressure patients. High blood pressure is a common chronic disease, which, if not controlled, can have serious consequences such as cardiovascular disease. So how do we prevent hypertension at the onset of winter?
I. Understanding hypertension. Normal blood pressure is < 120 mmHg and < 80 mmHg. High blood pressure is diagnosed when the condensation pressure is 140 mmHg and/or the condensation pressure is 90 mmHg. High blood pressure is usually not visible, but it can cause damage to important organs such as the heart, brain, kidney, etc.
II. Characteristics of high blood pressure in winter
1. Large fluctuations in blood pressure. Low temperatures in winter, which in order to keep the body warm, cause the body to contract the outer vascular vessels, leading to higher blood pressure. Moreover, during the winter, indoor and outdoor temperatures are high and blood pressure is prone to large fluctuations.
2. Symptoms are aggravated in the winter by severe headaches, dizziness, heart attacks, etc. of some hypertension patients. This is due to increased pressure on cerebral vessels and the heart as a result of increased blood pressure, resulting in more visible symptoms.
3. Increased risk of complications. Winter is a high-prevalence season for cardiovascular diseases. High blood pressure patients are more likely to suffer from myocardial infarction and moderate brain injuries during winter, which pose a serious threat to life and health.
III. Prevention of hypertension in winter
The cold is one of the major factors in increasing blood pressure. In winter, care should be taken to keep warm, to add clothing in a timely manner and to avoid prolonged exposure to cold environments. When they leave, they wear hats, scarfs, gloves, etc. to protect their heads, necks and hands. Indoor temperatures should also not be too high or too low and should be kept at 18°C-22°C.
2. Reasonable diet
(1) Control of salt intake High salt diet is one of the major risk factors leading to hypertension. In winter, the intake of salt is strictly controlled, not exceeding 6 grams per day. Reduced intake of high-saline foods such as pickles, pickles and salted fish.
(2) Increased potassium intake contributes to sodium emissions and helps to reduce blood pressure. During the winter, more potassium-rich food can be eaten, such as bananas, potatoes, spinach, beans, etc.
(3) Protein is an important part of the body and adequate protein intake contributes to maintaining health. During the winter, some quality proteins can be selected, such as skinny meat, fish, eggs, milk, etc.
(4) More vegetables and fruit. Vegetable fruit is rich in vitamins, minerals and dietary fibres, which helps to reduce blood pressure. During the winter, more fruits with vitamin C can be eaten, such as oranges, grapefruits, monkeys, and vegetables with food fibres, such as celery, spinach and broccoli.
Moderate exercise
(i) Staying on a regular basis. Moderate motion enhances the body and reduces blood pressure. It is possible to choose a number of sports that are suitable for the winter, such as walking, jogging, Tai Chi, yoga, etc. It is best to choose between 9 a.m. and 4 p.m. and avoid moving in the cold morning or at night.
(2) Pay attention to the strength of the movement. For high blood pressure patients, the heart rate should not exceed (170-age) per minute. In case of disorders such as dizziness, heart palpitation and chest suffocation in the course of the exercise, the exercise should be stopped immediately and prompt medical treatment should be provided.
4. Maintaining a good mind
(i) Avoiding emotion. Emotional stress leads to increased blood pressure, so keep a good mind and avoid emotional excitement. Pressure can be eased by listening to music, reading, tourism, etc.
(2) Ensuring adequate sleep The lack of sleep affects the metabolic function of the body and leads to increased blood pressure. The winter must ensure adequate sleep, with no less than seven hours of sleep per day. The use of hot water to bubble feet and a hot milk to help improve the quality of sleep.
Blood pressure is regularly monitored. Blood pressure can be measured once a day, preferably once in the morning and before bedtime. If blood pressure fluctuates significantly, timely medical treatment should be sought and treatment programmes adjusted.
Patients with high blood pressure are required to comply strictly with medical orders during the winter, and are not allowed to reduce or stop their medication at will. If the dose needs to be adjusted, it should be done under the direction of a doctor. At the same time, attention should be paid to the adverse effects of drugs, such as dizziness, weakness and nausea, which should be addressed in a timely manner.
Fourthly, winter is a high-prevalence season for hypertension, and we attach great importance to the prevention of hypertension. The incidence and development of hypertension can be effectively prevented by measures such as taking care of warmth, a reasonable diet, moderate exercise, maintaining a good mind, regular monitoring of blood pressure and compliance with prescribed medications. Let us act with vigour to protect our health as winter approaches.
