What should be done about hypertension? Give you seven techniques to lower your blood pressure.
Hypertension and renal disease have a tight association. Long-term uncontrolled hypertension leads to renal disease, and kidney disease ultimately affects blood pressure and causes it to rise, therefore many individuals with kidney disease also have hypertension.
I am well aware of the dangers of hypertension, therefore I will not ignore it. After three months of treatment, the blood pressure has reduced to around 135/85mmHg. Although there is still a difference between the optimum blood pressure of 120/80mmHg, it has gone below 140/90mmHg. The first aim is regarded to have been met. Xiangxin will stick to it, and his blood pressure will be more normal.
How can hypertension be healed completely?
Isn't it true that if you have high blood pressure, you must take medication?
How can blood pressure be brought back to normal without the use of antihypertensive medications? The following seven lifestyle adjustments can help restore blood pressure levels in persons who only have high blood pressure. They can teach you a thing or two.
1.Nutritious Diet
Many people believe that physicians' lifestyles are particularly healthy. Doctors are, in reality, merely a profession. He, like Dr. Wen, enjoys a wide variety of pasta. He occasionally eats noodles with cakes or steamed bread, but the amount of veggies he consumes is modest. Even after attending medical school and obtaining a great deal of medical knowledge, it is difficult to break this type of eating behavior that has been set from infancy.
After discovering he had high blood pressure, doctor Wen began to forcefully change his diet structure, cutting pasta from his diet nearly in half and increasing the proportion of whole grains such as Wotou, sweet potato, beans, pumpkin, millet, corn, and so on; Every day or even every meal, I force myself to eat more vegetables and one fruit each day.
According to research, eating vegetables, fruits, coarse grains, and various grains as the main diet can assist individuals with hypertension drop their blood pressure by 10mmhg. The adjustment in food structure is a significant element in doctor Wen's decrease in blood pressure.
2. salt-reduction and low-salt diets
We know that a high salt diet has a significant influence on blood pressure and is a primary contributor to the development of hypertension. At the moment, the average salt intake per person per day in our nation is 10-12g, whereas a healthy salt intake is less than 5-6G per person per day. The majority of Chinese people consume more salt than is recommended.
Doctor Wen is from the north. He has a strong sense of taste and consumes salt in excess of the recommended amount. Even if you are a doctor, you would never have considered trying to reduce salt with reduced salt before the emergence of hypertension. Because of long-term diet and taste preferences, forcing you to eat salt in accordance with the norm of healthy eating would make you feel as though the food is insipid. Dr. Wen gradually began to adopt a reduced salt diet after realizing he had high blood pressure.
Reducing salt consumption can help lower blood pressure by 5-6 mmHg. Salt reduction and minimal salt consumption are beneficial in lowering blood pressure.
What should be done about hypertension? Give you seven techniques to lower your blood pressure.
3. Continue to workout(Keep exercising)
Dr. like many others, still participates in athletics at school. In his leisure time, he enjoys playing and kicking the ball. However, as a result of his career and marriage, he has less and busier free time. When he gets home, he wants to rest and progressively reduces his physical activity.
Dr. Wen began to run as his blood pressure began to rise. I didn't adjust to exercise at first, but I often worried that if I didn't exercise, I'd get long-term hypertension. If I didn't take my medicine for an extended period of time, I would be at danger of hypertension issues, so I had to grit my teeth and stick to it.
When compared to other occupations, this precise awareness of the condition may be the single "professional advantage" of the doctor profession. In reality, once the exercise habit is established, it will not seem particularly difficult. Doctor Wen is now uncomfortably sedentary if he does not exercise every day. It is clear how vital it is for our health to develop healthy habits for ourselves.
Aerobic activity for at least 30 minutes 3-5 days a week can help lower blood pressure by 5 to 8 mmHg. Exercise can help with a variety of chronic conditions, not only hypertension.
4. weight management
Dr. Wen's weight progressively reduced from 150 kg to 140 kg after three months of good food and exercise, and the weight loss is also beneficial to blood pressure regulation.
In reality, the best strategy to regulate weight in most situations of overweight or obesity is "good diet + exercise." Only a tiny proportion of obese persons who can't control themselves or for other reasons need to lose weight with medicines or surgery.
Blood pressure may be decreased by roughly 1 mmHg for every 2 kg of weight loss. Weight management is an essential part of staying healthy.
5. Refrain from Drinking
Doctors, like eating habits, can't quit drinking until their health is jeopardized. Dr. Wen, on the other hand, has fully stopped drinking since being diagnosed with high blood pressure. He had steadfastly resisted drinking even in the new year. His determination seemed to be enormous.
Some individuals claim that drinking may reduce blood pressure, which is completely false! Some people's blood pressure may drop somewhat after consuming a small quantity of alcohol within 6 hours, but in the long run, a small amount of alcohol will slightly raise their blood pressure, and a big amount of alcohol will greatly raise their blood pressure.
Excessive drinking not only raises blood pressure, but also reduces the efficacy of antihypertensive medications and increases the likelihood of serious drug responses or side effects. As a result, abstinence is the most important aspect in restoring normal blood pressure.
6. Give up smoking
Doctor Wen smoked approximately 10 cigarettes per day prior to the onset of hypertension; during the "battle to reduce blood pressure," he finally took a positive view of the impact of this bad habit on his health, resolutely quit smoking, and joked that he had finally found an excuse to persuade himself to quit smoking.
Quitting smoking not only lowers blood pressure, but it also lowers the risk of heart disease and lung cancer. Tobacco use is hazardous to one's health. It's not simply a catchphrase!
7. Avoid staying up late to relieve psychological stress.
Most physicians are night owls since most young doctors work the night shift, sleep late, and may need to wake up in the middle of the night to check on patients' conditions or treat and rescue patients.