First, shut up!
"Keeping one's mouth shut" refers to the dietary taboos of hypertension, avoiding foods and seasonings that are not good for blood pressure, and taking nutrients reasonably, so as to stabilize blood pressure on the one hand and take various nutrients in a balanced way on the other to promote health. The diet of patients with hypertension is generally light and nutritious, with three meals regularly and quantitatively, eight full, thick and thin, and more fruits and vegetables. Try to avoid eating fast food and eating out.
(1) salt restriction
We know that the main component of salt is sodium chloride, and the content of sodium ion in salt is high (1 g salt contains 400 mg of sodium ion). Too much sodium ion will accelerate arteriosclerosis, thus further raising blood pressure. The results showed that with the increase of 1 g salt, systolic blood pressure and diastolic blood pressure increased by 2mmHg. Even for people with normal blood pressure, I suggest a light diet, because eating too salty and too heavy will accelerate the excretion of calcium in urine, which may lead to calcium deficiency and other hazards. The daily salt intake of patients with hypertension is less than 6 grams (beer bottle cap is flat), and foods and seasonings with high sodium ions should also be eaten less, such as monosodium glutamate (mainly sodium glutamate), soy sauce, chicken essence, pickles (pickles), pickles, bacon, seafood, etc. Foods with high sodium ion content can be eaten less, and fresh vegetables and boiled water can be supplemented when eating.
(2) Limiting the viscera and fat of animals.
Eat little or no animal fat and viscera. Animal fat contains saturated fatty acids, which has a high productivity coefficient. Fat is easy to accumulate in the body, leading to obesity. Hypertension and obesity are mutually causal. The contents of cholesterol and purine in animal viscera are high, and excessive intake can easily lead to dyslipidemia and elevated uric acid. It is suggested that all kinds of vegetable oils should be the main edible oils, such as peanut oil, rapeseed oil, corn oil, olive oil and walnut oil. You can use animal oil when cooking soup.
(3) Limit staple food and sugar
The staple food rice and flour are rich in starch, which is decomposed into sugar in the body and absorbed by the human body. The sugar left by starch decomposition will be converted into fat and stored in the body, which means that people who eat too much staple food will be obese or suffer from fatty liver and other related diseases. This is also the reason why some people will be obese if they don't eat meat. People with diabetes should control their staple food. Of course, this does not mean not to eat staple food, but to eat reasonably and with tricks, such as mixing coarse and fine grains and eating plant food first when eating. Intake of all sugars (such as white sugar, candy, brown sugar, rock sugar, etc.). ) should be controlled in daily life. Sugar (non-artificial sweetener) enters the body and is directly absorbed, and the body's consumption and metabolic surplus are also converted into fat. The principle is the same as the staple food.
(4) Cooking method
The cooking methods of patients with hypertension should be mainly steaming, boiling and stewing, while frying and frying are less used. Cooking methods such as steaming, boiling and stewing have relatively little damage to the nutritional components of food, while frying and frying have great damage to the nutritional components of food, such as starch denaturation in food and vitamin inactivation in frying. Moreover, the oil content in fried and fried foods is high, which easily leads to excessive oil. In addition, fried and fried foods contain carcinogens acrylamide and triphenylpyrene.
(5) Junk food
Hypertension should eat less or not eat junk food, no matter what food it is, it is best to have the highest freshness.
(6) Quit smoking and drinking
The harm of tobacco and alcohol to health is well known. Nicotine, carbon monoxide, tar, ethanol, etc. Can lead to increased or unstable blood pressure, leading to cerebrovascular accidents.
The daily staple food for hypertension should not exceed 400 grams (raw weight), lean meat (which can be eaten alternately, such as changing a lean pork for a chicken) should not exceed 80 grams, bean products should not exceed 20 grams, eggs should not exceed 50 grams, vegetables should reach at least 500 grams and fruits should reach 200 grams.
Second, "take your legs"
"Leg-hugging" refers to the reasonable exercise of hypertension to promote the stability of blood pressure. Studies have shown that the stability of blood pressure in patients with hypertension is far greater than that in those who do not exercise. In practice, it is found that most patients with hypertension, especially those with grade I and II hypertension, will have symptoms such as dizziness, headache, head swelling, dizziness, insomnia and palpitation. After a period of exercise therapy, their blood pressure will be relieved or even completely disappeared, and their blood pressure will also drop to varying degrees.
Proper exercise helps to lower blood pressure or keep it normal. Reasonable exercise can improve cardiopulmonary function, increase joint flexibility, enhance muscle volume and ligament stretching ability. But for different hypertension, the time, form and intensity of exercise are different, because everyone's health status is different. For example, two people of the same age and sex have hypertension, one is secondary hypertension complicated with coronary heart disease, and the other is tertiary hypertension complicated with hyperlipidemia. According to the situation of two people, it is different to comprehensively evaluate the overall situation and make an exercise plan. Patients with hypertension and coronary heart disease should take low-intensity exercise, mainly walking or Tai Ji Chuan, to prevent cerebral hemorrhage and angina pectoris. Hypertension combined with hyperlipidemia should be moderate-intensity exercise, such as running and cycling. But for most patients with hypertension, I suggest walking for exercise. Walking is the most convenient, economical and direct way, and the frequency and time can be controlled as aerobic exercise with slight sweating. If you have knee joint disease, switch to Tai Ji Chuan or walk slowly.
At the same time, aerobic exercise is the main exercise, combined with safety to carry out resistance exercise, such as push-ups and weight lifting (can bear). Resistance exercise is helpful to increase muscle volume and strengthen the body, increase bone peak and prevent osteoporosis.
(A) exercise has the following functions
1. Exercise can relieve mental stress. Long-term tension or emotional excitement will cause dysfunction of the central nervous system, which will lead to problems in the regulation of the cardiovascular system by the central nervous system and often lead to hypertension. Persisting in exercise can make patients with hypertension feel stable and comfortable, and relieve tension, anxiety and excitement in work and life; It can change the dysfunction of cerebral cortex, central nervous system and vascular motor center, strengthen the regulation of cerebral cortex on subcortical vascular motor center, relax the arterioles in a state of tension all over the body, and thus promote the decline of blood pressure.
2. Exercise can enhance blood circulation. For hypertensive patients who insist on long-term exercise, through whole-body muscle exercise, muscle vascular fibers can gradually increase and thicken, coronary collateral vessels increase, blood flow increases, lumen increases, blood vessel wall elasticity increases, and blood vessel changes are conducive to lowering blood pressure. Exercise can also produce some chemicals. After these chemicals enter the blood, they can promote blood vessel dilation, accelerate blood circulation, help to remove cholesterol and other substances in the blood, and keep blood vessels elastic. Therefore, it can effectively delay the occurrence and development of arteriosclerosis and prevent the aggravation of hypertension.
(2) Exercise principles for patients with hypertension
1. Grasp the intensity of exercise. According to the individual's reaction and adaptability to exercise, the intensity of exercise can be divided into three times a week or every other day 1 time, or five times a week. It is generally believed that if it is less than twice a week, the effect is not obvious. If you exercise every day, the total amount of exercise should not be too large. You should feel energetic and uncomfortable the next day after exercise.
2. Choose the right exercise When choosing the type of exercise therapy, you should choose different exercises according to the different development stages of hypertension. For example, patients with primary and secondary hypertension can choose walking, brisk walking, jogging, swimming and medical gymnastics.
Patients with tertiary hypertension should use physical relaxation exercises, but should not do strenuous exercise or activities, and should avoid bending over. At the same time, patients with hypertension should combine static and dynamic exercise, enough is enough, and should not be eager to achieve success. They should also cooperate with exercise and drugs, reduce or gradually stop taking drugs according to the specific situation, in order to achieve certain results.
(3) How to judge the intensity of exercise
If patients with hypertension can exercise, it is recommended to do aerobic exercise for 30 minutes every day, such as the most common brisk walking, which is very effective for aerobic exercise. In order to improve the safety of elderly hypertensive exercise, the maximum heart rate during exercise can be 170 minus age. For example, a 70-year-old person's maximum heart rate during exercise is 170-70= 100, which means that the maximum heart rate during exercise cannot exceed 100 beats/minute. It is enough that the heart rate during exercise reaches 90% of the normal heart rate. If the normal heart rate is 80 beats/min, it is enough to reach 72 beats/min during exercise. A simple self-operation method: feel your pulse to see how many times per minute, and don't exceed this value when exercising.
In addition to brisk walking, if the patient's heart function and lung function can withstand it, he can also jog, dance square dance and ballroom dance, all of which are moderate physical labor. It doesn't matter that some old people like to beat Tai Ji Chuan, as long as their physical strength allows, don't be overworked.
(4) Exercise time
Exercise For hypertension, I suggest doing exercise at night. After dinner, have dinner at 6 o'clock, rest for 40 minutes, and go to exercise at 6: 40. Generally, it takes 30 to 40 minutes to exercise. Do not advocate morning exercise, especially fasting exercise, because 6 am to 10 am is called devil's time, during which adrenaline will be released in large quantities, causing blood vessels to contract and blood pressure to rise, and then exercise will cause cardiovascular and cerebrovascular accidents.
(5) Not suitable for patients with hypertension.
Some exercises are not suitable for high blood pressure, which may lead to high blood pressure and even be dangerous, and should be avoided as much as possible.
1. Read on your stomach
Some people like reading and watching TV in bed, which is not a big problem for people without high blood pressure, but it is dangerous for people with high blood pressure. Because of lying prone for a long time, the compression of abdominal muscles affects people's deep breathing, and the compression and contraction of abdominal muscles can easily lead to a sudden increase in blood pressure and accidents. Therefore, patients with hypertension (especially older people) should be forbidden to read books and watch TV on their stomach. Reading and watching TV should not be too long, and it is not appropriate to watch thrilling TV movies.
Step 2 Squat down and shake your head
Life lies in exercise, and proper exercise can strengthen the body and prevent and treat diseases. For patients with hypertension, proper exercise is also conducive to lowering and stabilizing blood pressure and promoting the rehabilitation of the disease. But some exercises are not suitable for patients with hypertension. In addition to high-intensity strenuous exercise, patients with hypertension should not do squats, stand, shake their heads or jump quickly, which may cause hypertensive cerebrovascular accidents. Walking, gymnastics, Tai Ji Chuan and other low-intensity exercises are suitable for patients with hypertension, and the exercise time should not be too long. It is advisable to have no obvious fatigue and discomfort during and after exercise.
Hold your breath, defecate
Defecation is a trivial matter in life. Because the dry stool is difficult to solve, some people try to hold their breath and defecate. For healthy people, it is fine if it is temporary, but for patients with hypertension, you must never hold your breath temporarily, otherwise it will lead to danger because of the increase of abdominal pressure and sudden increase of blood pressure. Therefore, patients with hypertension should not hold their breath forcibly when defecating. If there is dry stool or constipation, you can take some laxative drugs or topical Kaisailu for treatment. Usually, you can eat more coarse grains, vegetables and fruits, which can not only prevent dry stool, but also be beneficial to the treatment of hypertension and cardiovascular and cerebrovascular diseases.
4. Sudden exertion (strenuous exercise)
In daily life, physical phenomena such as muscle tension, vasoconstriction, mental tension and whole body exertion. These ubiquitous things, such as forcibly moving things, forcibly cycling, forcibly producing and forcibly exercising, may be unbearable for healthy people if they are not beyond their endurance. If hypertensive patients suddenly exert their strength, even if they do not exert their strength or exert their strength within the tolerance range of healthy people, it may be unbearable. Therefore, patients with hypertension should not suddenly exert force or overload, but should do light and light work and exercise to ensure health and safety.
The suitable exercise for patients with hypertension is not strenuous and sweaty, so as to prevent the heart rate from increasing and blood pressure from increasing, leading to cerebrovascular accidents and other dangers. Hypertension is suitable for moderate aerobic exercise.
It should be noted that exercise for hypertension is recommended every day. In case of weather (rain, strong wind, cold), it can be replaced at home.
Third, "catch the little devil in your heart"
"Hold the little devil in your heart" means that you must keep a good mood for hypertension, thus promoting the stability of blood pressure.
(A) the relationship between emotion and hypertension
Emotion is an important manifestation of psychological reaction, which is closely related to the occurrence of diseases. According to relevant statistics, 50% ~ 80% of contemporary human diseases are caused by bad mentality and bad emotions, and long-term anxiety, depression and mental stress are also important factors in the occurrence of hypertension.
Any disease, in my opinion, must be correctly understood and live in harmony with the disease. See a doctor when it's time to see a doctor. If you want to avoid eating, you should exercise more, maintain a good emotional state, work and rest regularly, and sleep well. Good emotional state not only affects any disease, but also is more important for hypertension. Emotional excitement and rage may lead to cerebral hemorrhage. Some studies show that when you are furious and excited, your blood pressure can rise by about 30 mm Hg (4 kPa).
Modern medical research shows that psychological or emotional therapy in various ways can make hypertensive patients feel stable, peaceful, comfortable and open-minded, which is beneficial to the treatment of hypertension and has a good effect on improving patients' self-conscious symptoms, stabilizing and lowering blood pressure. Optimism is the basis of internal environment stability, and maintaining internal environment stability is the essence of psychotherapy for hypertensive patients. With the mentality of "coming to be safe", we should treat our hypertension correctly, remain optimistic emotionally, try our best to eliminate all kinds of negative factors psychologically, fight diseases with tenacious fighting spirit, full emotions and open mind, actively cooperate with management, promote the stability of hypertension, prevent the arrival of cerebrovascular accidents and complications, and improve the quality of life.
(2) Why do you get high blood pressure when you are emotional?
Blood pressure rises when you are excited, and it can be restored when you are quiet. Why? The reason is that emotions belong to higher nervous activity. In emotional time, under the influence of cerebral cortex, the heart rate acceleration center and vasoconstriction center of medulla oblongata can be excited, which obviously enhances the activity of sympathetic adrenal system. At this time, not only the nerve media released by common sympathetic nerve endings increase, but also the amount of adrenaline secreted into the blood by adrenal medulla increases greatly. Under the action of sympathetic nerve and adrenaline, on the one hand, cardiac contraction is strengthened and accelerated, and blood output is increased; On the other hand, the small blood vessels in most areas of the body contract and the peripheral resistance increases. Due to the increase of blood output and peripheral resistance, blood pressure rises. After a little quiet, on the one hand, the nerve impulse from the cerebral cortex decreases, and the activity of sympathetic adrenal system weakens, which makes the blood pressure drop; On the other hand, when blood pressure rises, it can also be recovered through the aortic arch and carotid sinus baroreceptor reflex.
There are baroreceptors in the aortic arch and carotid sinus to feel the changes of blood pressure. The fluctuation of normal blood pressure can stimulate these baroreceptors to some extent, and nerve impulses are introduced into the medulla oblongata along the aortic nerve and sinus nerve respectively, thus adjusting the tension of cardiovascular exercise center and keeping arterial blood pressure relatively constant. When arterial blood pressure rises, the nerve impulses received by baroreceptors in aortic arch and carotid sinus increase, and the impulses transmitted to medulla oblongata center increase, which increases the tension of cardiac inhibitory nerve center, decreases the tension of cardiac acceleration center and vasoconstriction center, weakens the impulses transmitted by cardiac sympathetic nerve and sympathetic vasoconstriction nerve, and increases the impulses transmitted by cardiac vagus nerve. As a result, the heart rate slowed down, blood volume decreased, peripheral resistance decreased, and blood pressure returned to normal.
In addition, in addition to reasonable "eating", suitable for one's own exercise and maintaining emotional stability, hypertension must also have regular work and rest to ensure high-quality sleep and sleep time (7-8 hours) to adapt to changes in nature; Taking antihypertensive drugs regularly and keeping records can find out the causes of unstable blood pressure and solve them.