Ways to regulate blood pressure:
Lifestyle interventions.
For people with hypertension, unhealthy lifestyles include poor dietary Xi (especially high-salt diets), overweight or obesity, inactivity, smoking, alcohol consumption, and unhealthy psychological factors, and changing these unhealthy lifestyles or behaviors not only helps control blood pressure, but also reduces the risk of cardiovascular disease. Therefore, the "Guidelines" recommend that patients with hypertension should start immediately after diagnosis and adhere to the "six steps" of a healthy lifestyle of "salt restriction, weight loss, more exercise, quitting smoking, quitting alcohol, and having a peaceful mind" for a long time
Limit sodium intake: Patients with hypertension should reduce sodium intake, and it is recommended that sodium salt intake in China should not exceed 6g per day.
2. Eat a healthy diet, eat a balanced diet, and stick to a variety of foods. Ensure your intake of whole grains, legumes, fresh vegetables, and fruits. Reduce the intake of foods rich in saturated fatty acids, trans fatty acids, and cholesterol, such as fatty meats, organ meats, fried foods, baked goods, etc. Control sugar intake. Moderate intake of high-quality protein, such as fish, poultry, dairy products, soy products, etc.
Weight loss is currently measured by BMI as a reasonable range of weight.
China**BMI criteria for overweight and obesity: normal: 185 ≤ bmi < 24.0 overweight: 240 ≤ bmi < 28.0 obesity: BMI 280 abdominal obesity (central obesity): a type of obesity characterized by fat accumulation in the waist and abdomen, which is determined by measuring waist circumference.
The judging criteria are: waist circumference of 90cm for men and 85cm for women. Weight loss should be gradual, not too fast, and it is recommended to lose 0 percent of your body weight per week5 1kg, 6 months to 1 year weight loss of 5% 10% is appropriate.
Eating at a slower rate can help limit the amount of food you eat.
Moderate exercise can reduce sympathetic activity, reduce peripheral vascular resistance, relieve tension, and reduce body weight. Therefore, long-term moderate exercise in patients with hypertension is beneficial to blood pressure control. Before starting exercise in hypertensive patients, necessary clinical assessment and exercise level assessment should be carried out to ensure the safety of exercise and to help develop a reasonable plan. For hypertensive patients who are suitable for exercise after assessment and are willing to try exercise, they can be instructed to choose the appropriate exercise mode, exercise intensity and duration according to Table 7, step by step.
1) Common exercise methods of aerobic exercise: brisk walking, jogging, cycling, swimming, climbing, stair climbing moderate intensity 30 minutes a day, 5-7 days a week, such as brisk walking, jogging, cycling, swimming, etc.
2) Resistance training (muscle strength): low to medium intensity, 2-3 times a week.
3) Flexibility exercises: Done with resistance exercises, 2-3 times a week.
Quit smoking. On the wagon.
Maintain mental balance.
Medications for high blood pressure**.
a) The best time to start the drug.
All patients with hypertension are advised to initiate medication as soon as they are diagnosed, along with lifestyle interventions**.
Hypertensive patients with SBP 160 mmHg and DBP 100 mmHg without coronary heart disease, heart failure, stroke, peripheral atherosclerosis, kidney disease, or diabetes mellitus can also postpone the drug for up to 3 months with lifestyle intervention alone, and then start the drug if the target is not met**.
2) Selection of antihypertensive drugs.
There are five major classes of drugs, namely ACE inhibitors, ARBs, -receptor blockers, calcium channel blockers, and .
3) What should I pay attention to when taking medicine?
1. Patients who are already taking antihypertensive drugs should remember not to stop the drug without authorization, nor to add or decrease the dosage or change the drug without authorization.
Some people take antihypertensive drugs for a period of time and their blood pressure tends to stabilize, and they will reduce the dosage or even stop the drug without authorization, which is not right, the reason why blood pressure is well controlled is because of regular consumption. If the drug is stopped or reduced without authorization, it will cause large fluctuations in blood pressure, which is more difficult to control, and the harm is greater. If necessary, it is recommended to go to the hospital to adjust the dosage of the drug under the guidance of a doctor.
2. Chinese patent medicine or other drugs containing traditional Chinese medicine ingredients cannot replace Western medicine, but can only be used as an auxiliary medicine.
Although some drugs have no direct evidence of lowering blood pressure, they can improve the clinical symptoms of some hypertensive patients, improve the quality of life, reduce related cardiovascular risk factors, and also benefit hypertension patients.
3.Even if you have started to take antihypertensive drugs, exercise properly, control your weight, eat a reasonable diet, limit sodium salt, quit smoking and alcohol, and other lifestyle interventions should be persistent.
Starting medication at the right time** and taking it in the right way will have greater benefits in preventing the occurrence of complications such as cardiovascular and cerebrovascular diseases, prolonging life, and improving the quality of life. The use of antihypertensive drugs is not a burden, but a means of protecting the patient and prolonging life.
Please do not reject medication, let alone early medication, lifelong medication.