According to the China Cardiovascular Health and Disease Report 2019Our country has 24.5 billion people with high blood pressure. In the past, we often thought that hypertension was a disease of the elderly, but now more and more young people are targeted, and many people with hypertension do not even know that they have hypertension.
As one of the most common chronic diseases, it is also the most important risk factor for cardiovascular and cerebrovascular diseases, which can easily lead to complications such as stroke and heart failure. The importance of controlling blood pressure cannot be overstated.
We all know thatExercise has many benefits and can also help control blood pressure. Among the various types of exercise, which is the first choice for blood pressure? It's not walking, jogging, it's inconspicuous!
1. British study: There are 3 "best exercises" to lower blood pressure
July 2023,Researcher at the University of Canterbury, UKInBritish Sports MedicineA study published on statedIsometric exercise is the best option for lowering blood pressure.
The study was conducted on 270 of the 270 published in 2023Involved15,827 participantsof randomized controlled trials conducted a meta-analysis and found that isometric exercise was associated with the greatest reduction in blood pressure. Specifically,Doing isometric exercise lowers blood pressure by 824/4mmhg。
Isometric exercise, also known as static exercise, refers to the movement of muscle contraction but the muscle length remains unchanged, such as zama step, glute bridge, toe pad, and plank。In isometric exercises, there are 3 best "depressurization exercises": squats against the wall, planks, and piles.
Among them, squatting against the wall and planks have certain benefits for the decrease of systolic and diastolic blood pressure, while standing piles are more suitable for the elderly and will be less difficult.
Effect of different exercises on diastolic blood pressure.
A reminder,Pay attention to the warm-up before exercisingYou can turn your waist, squat, move your hands and feet, etc., so that the blood circulation of muscles can be accelerated, and the body can also enter the exercise state faster to avoid sports injuries.
2. If my blood pressure is normal, do I still need to take medicine? Avoid 3 medication misconceptions
When you just have high blood pressure, the doctor will tell you to pay more attention to your life in addition to taking medicine. Friends are also very worried about their bodies, eating less salt, exercising every day, losing weight, and blood pressure has also come down. Do I still need to take medicine at this time?
The answer is yesAfter establishing a hypertension** regimen, you should follow the doctor's instructions to take the drug regularly and quantitatively, and you should not stop the drug at will or change the ** regimen frequently. More than 9 percent of hypertensive patients in China are essential hypertensionThis type of hypertensive patient is unable to **Can only be passedTaking medicationsAdjust lifestyle habits to regulate blood pressure.
After taking the drug for a period of time, the blood concentration in the body will be maintained within a stable range, which can play a role in stabilizing blood pressure. The reason why blood pressure is stable is the result of drug controlIf you stop the drug blindly, the blood concentration in the body will drop, and the blood pressure will rise again.
Blind discontinuation of the drug, high and low blood pressure,It will bring great damage to important organs such as heart, brain, kidneys, etcIt is easy to induce serious complications such as myocardial infarction and cerebral infarction.
The control of blood pressure is a long-term battle, for the sake of the body's health, the following 3 hypertension medication misunderstandings should be avoided.
1.Do not take medicine indiscriminately
Different blood pressure medicationsThe mechanism of action is also different,Antihypertensive drugs should not be abused at will, so as not to bring some *** to health because of this
2.Do not change the dose
It is generally recommended to start with a small dose of antihypertensive drugs and observe the changes in the body's blood pressure before adjusting the medication. Many people think that the blood pressure drops too slowly because the dosage is not enough, and they will blindly increase the amount or frequency of taking the drugDoing so can easily cause blood pressure to drop too quicklyIt can even cause hypotension, which can easily induce myocardial infarction and ischemic stroke.
3.Do not measure blood pressure
While taking the drug, it is important to take regular blood pressure measurementsRemember not to take your medication on your senses. Many times the blood pressure is already very high, but the body does not show obvious manifestations.
3. The doctor said frankly: do 5 things to stay away from high blood pressure
China Cardiovascular Health and Disease Report 2019 showsThe prevalence of hypertension in people over 18 years of age is 279%，In other words, 3 out of 10 adults have high blood pressure.
High blood pressure is so close to us, how can we prevent it? Feng Yingqing, chief physician of the Department of Cardiology of Guangdong Provincial People's HospitalPoint out that in addition to exercising in moderation, it's important to do these 5 things well.
1.Limit sodium intake
Excessive salt intake is directly related to increased blood pressure, because the main component of salt is sodium chloride, which is caused by excessive intakeMore water from the muscle tissue enters the blood vesselsAs a result, the volume of blood rises rapidly, causing the pressure on the blood vessel walls to rise, causing blood pressure to rise.
2.Lose weight
Being overweight and obese is also one of the main risk factors for rising blood pressure, especiallyAbdominal obesity is closely related to hypertensionPeople who are overweight are advised to lose weight in time.
3.Control of dyslipidemia
There is an increase in free fatty acids in the blood, which willReflex causes blood pressure to rise,For people with hyperlipidemia, timely intervention is required.
4.Quit smoking and drinking
There is a direct correlation between moderate and higher alcohol consumption and increased blood pressureAs you drink more alcohol, your blood pressure rises more and more. Smoking will lead to a significant increase in the incidence of hypertension, and at the same time, it will lead to an increase in the risk of hypertension complicated by coronary heart disease and stroke.
5.Maintain mental balance
Emotional stress, anxiety and depressionIt will increase blood pressure and increase the prevalence of hypertension, so we must learn to control our emotions and try to maintain stability in our daily life.
Blood pressure problems are no trivial matter, and if you want to control your blood pressure, it is not something that can be done overnight, you need to take your medication on time and adhere to good lifestyle habits. Only in this way can we reduce blood pressure smoothly and prolong life safely.
References: 1] What exercise is best for lowering blood pressure? It's not walking, jogging, it's ......》Popular Science China 2023-08-23
2] "Can I stop taking antihypertensive drugs after normal blood pressure?" 》.Department of Cardiovascular Medicine, Guangzhou First People's Hospital 2023-08-31
3] "Haunting 2This disease of 4.5 billion people is targeting young people! Stay away from high blood pressure and do 6 things to doGuangdong Health** 2022-10-08
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