Nowadays, office workers are still struggling, and the elders in the family are beginning to be busy preparing for the New Year, but it should be noted that the weather is cold, the temperature difference between indoor and outdoor is large, and the elderly with poor vascular elasticity are prone to cause excessive blood pressure fluctuations, dizziness, headache, chest tightness, chest pain, etc., and patients with high blood pressure should be more careful. Today, we followDr. Jiang Yumei from the Department of Cardiology, Shanghai Tongji HospitalLearn these tricksHelp protect healthy blood pressure and welcome the New Year safely
Six Essentials for Daily Health Care
Protect from the cold and keep warm
Winter night toAvoid low indoor temperatures, early morning is the most likely time for acute cerebral infarction and myocardial infarction; When entering and leaving public places, put on and take off scarves, hats, and gloves in a timely mannerSo as not to have too large a temperature difference, causing a sudden rise and fall in blood pressure.
Dietary modifications
Winters have a cold climate and require more energy to maintain body temperature, so it can be appropriateIncrease the calorie intake of your diet and eat more nutritious foods, such as dairy food, soy products, fish, chicken, lean meat, etc.; At the same time,Eat plenty of fresh fruits and vegetables that are in season, such as apples, oranges, celery, etc., avoid greasy, pickled foods, such as fatty meat, bacon meat, etc.; It is easy to dry out when using heating equipment in the houseYou need to be hydrated at all times, such as chrysanthemum tea, cassia tea, etc.; Avoid overeating, quit smoking and drinking
Mood regulation
In winter, the climate is dry, easy to catch fire, and emotions are also easily affected, so toMaintain emotional stabilityto avoid great joy and anxiety and nervousness; Avoid staying up late after exhaustion, pay attention to improve sleep, help control blood pressure.
Exercise appropriately
Although it is said to be "the winter and March when you can't wake up", lying down for a long time and lack of exercise will slow down the blood flow, gain weight, and even muscle atrophy in severe cases. So in winter, canDo some gentle exercise, such as walking, jogging, tai chi, etc., to enhance the body's immunityPromotes blood circulationIt is beneficial to improve the body's immunity and play an auxiliary role in controlling blood pressure.
Regular check-ups
In the winter to doTake your blood pressure regularlyto detect and control hypertension in time to avoid other complications caused by increased blood pressure.
Medications**
If the blood pressure continues to rise and is not relieved by the above treatment, you can go to the hospital and adjust the medication under the guidance of the doctor.
There are three ways to "lie flat**".
While doing daily health care, you can also learn this simple action to help stabilize blood pressure.
Ankle pump exercises
Choose a supine position, with the ankle joint as the center, first hook the toes upwards as much as possible, and hold for 5 seconds; Then, do a back extension with your toes down, hold for 5 seconds; Repeat for 5-10 minutes.
With the ankle joint as the center, wrap the toes in a clockwise and counterclockwise direction and repeat for 5-10 minutes. Do this 3 times a day.
Gluteal bridge exercises
Lie flat with your legs bent, your feet on the ground, and your arms naturally at your sides, palms facing down; Then try to lift your buttocks off the ground, hold for 5-10 seconds, then slowly lower your hips, return to the original position, and repeat 10 15 times. Do it 2 to 3 times a day.
Aerial biking exercise
Lie flat with your legs bent, your feet on the ground, and your arms naturally at your sides, palms facing down; Then try to lift your buttocks off the ground, hold for 5-10 seconds, then slowly lower your hips, return to the original position, and repeat 10 15 times. Do it 2 to 3 times a day.
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Synthesized from: Healthy Shanghai 12320
Editor: Geng Jieyu.
*Please indicate that it is from the official account of Shanghai Xuhui.