To maintain the stability of blood pressure is simply to control blood pressure within the normal range for a long time: diastolic pressure is 60 ~ 89 mmhg, systolic pressure is 90~ 139mmHg. Too high or too low blood pressure is not good for health. This situation is even more dangerous if blood pressure fluctuates between normal and abnormal for a long time.
There are many factors that affect blood pressure. For example, climate, some studies have found that blood pressure tends to rise in winter, and the probability of cardiovascular disease in winter will be higher than in other seasons. For example, people who are emotional, irritable and irritable have great blood pressure fluctuations, which is also the reason why they will have a stroke after being stimulated.
So how to stabilize blood pressure? Mastering the following five tips will have a positive effect on controlling blood pressure stability:
1. Patients with hypertension should take medicine regularly.
People who have been diagnosed with hypertension should take medicine regularly and regularly every day, and they should not forget to take medicine or just remember to take medicine. Most people should take medicine in the morning. A foreign study found that some people's blood pressure will rise at night. It is suggested that these people take antihypertensive drugs before going to bed every day, which is better for maintaining 24-hour blood pressure stability.
Patients with chronic kidney disease, even if their blood pressure is not high, must insist on taking antihypertensive drugs if they have a doctor's prescription, which is not only conducive to controlling protein's loss, but also effectively preventing hypertension.
2. light diet
High salt diet is the direct cause of hypertension. It is necessary to put an end to the high-salt and high-sugar diet, especially bacon, which not only leads to high blood pressure, but also may cause cancer.
Usually, you should eat light food. Use a small spoon to add salt when cooking, not more than half a spoon per meal. Eat more fruits and vegetables, fish and lean meat are suitable, and meat intake should be controlled.
Stick to exercise
Exercise methods vary from person to person. If you are older and heavier, climbing mountains is easy to damage your knee joint and it is difficult to lower your blood pressure. The best way is to walk on the flat ground. Generally speaking, men keep10min/km and women keep12 ~13min/km, so walking for 3 ~ 5km every day is equivalent to walking for 30 ~ 50min.
According to clinical statistics, brisk walking every day can reduce blood pressure by at least 8 mm Hg. Through exercise, many patients not only lower their blood pressure, lose weight, enhance their physique, but also sleep better.
Step 4 keep a good mood
Nowadays, many young people are under great pressure from work. In this case, their blood pressure will also rise, which is one of the reasons why patients with hypertension are getting younger and younger.
Pay attention to the combination of work and rest at work, learn to relax and ease your mood. Don't stay at home to play games and watch mobile phones on holidays, go out for a walk to relieve work pressure and physical and mental fatigue.
5. Ensure high-quality sleep
Many hypertensive patients have bad habits before they get sick, such as smoking, drinking and staying up late for a long time, especially staying up late is easy to cause endocrine disorders, which is a very important reason for the increase of blood pressure.
It is recommended to go to bed before 1 1 every night, especially in winter, so as to go to bed early and get up late. Don't look at your mobile phone before going to bed. If you have difficulty falling asleep, you can drink a cup of hot milk and listen to soothing music to help you fall asleep.