Compliance with the Code of the four healthy living: a healthy diet, adequate exercise, not smoking and know how to relieve the pressure. You can help to prevent high blood pressure.
Per person per day to do at least 20-60 minutes of aerobic exercise, no need for intense exercise, do some housework, up and down stairs, walking to the station will do, if you want good physical exercise, you can run, dance, rope skipping, swimming or playing.
Singapore's 1998 health survey showed that Singapore's population is suffering from high blood pressure 27.3 percent, or 4 per person, there is one in patients with high blood pressure.
The survey also showed that patients with high blood pressure have a higher age trends among patients 60-69 years of age account for 64%, that is, for every 10 patients who have a 6-year-old is more than 60 people age music.
Such findings are indeed worrying, but not between age and hypertension is a causal relationship. XU De-xiang heart specialist paper said: "A healthy way of life, the elderly will not suffer from high blood pressure is possible." In other words, without going into the genetic factors, high blood pressure can be prevented, the key is you have to have a healthy Way of life.
1 of the Code. Healthy Eating
Dr. Xu Dexiang said: "The healthy way of life must include the four codes: a healthy diet, adequate exercise, not smoking and know how to relieve the pressure."
He said that healthy eating is the Shaoyan, less fat, less cholesterol, high food and less alcohol, more fruits and vegetables and high fiber food.
Dr. Xu Dexiang also to remind people to control salt intake, because people on average daily intake of 8-12 grams of salt, more than 2 grams per day higher than that required for many.
The human body contains salt, sodium requirements, and sodium requirements can be met in natural food, do not get from the salt, salt, but not the majority of people do not swallow food, so Dr. Xu Dexiang proposal is limited to 6 grams.
He also reminded, condiments such as ketchup, and canned foods contain high salt content.
2 of the Code. Aerobic exercise
Exercise, especially aerobic exercise is an essential key to prevent high blood pressure. Dr. Xu Dexiang said that at least a day per person to do 20-60 minutes of aerobic exercise, no need for intense exercise, do some housework, up and down stairs, walking to the station will do, if you want good physical exercise, you can run, dance, rope skipping, Swim or play.
Code 3. Smoking
Dr. Xu Dexiang smoking is not another piece of advice of cigarettes because of the chemicals in tobacco smoke cause blood pressure rise, to accelerate atherosclerosis formation, and more prone to heart disease.
Code 4. Relieve the pressure
In addition, angry, excited, scared or mental pressure, blood pressure will rise for the time being, if the long-term pressure or unable to effectively cope with the pressure of daily life, it will be more prone to high blood pressure.
So said Dr. Xu Dexiang, know how to relieve the pressure on the prevention of high blood pressure is a major barrier, which do not include their own do not make the actual request to the proper allocation of time, have a way to relieve stress, such as heart talk with friends, listening to music to relax And so on their own, if not achieve the purpose of relieving the pressure, they should seek professional assistance to the.
2008-12-21
The degree of blood pressure varies in different training
Hypertension is divided into primary and secondary pressure two broad categories. Essential hypertension is due to artery hardening of the arteries, blood vessels movement caused by abnormal regulation of central nervous system, with genetic-related. Secondary hypertension can be diabetes, kidney disease, endocrine diseases such as drugs or side effects caused. Secondary high blood pressure patients, depending on the disease has decided to participate in the campaign. First of all, safety first. To rule out any contraindication to participate in sports, including: blood pressure has not been effectively controlled or unstable and there are some obvious symptoms such as dizziness, headache, chest tightness, tachycardia, such as severe angina or heart disorders, such as The best doctors to diagnose and then invited to participate in sports. Second, due to movement. Be allowed to exercise in patients with high blood pressure, it is necessary to pay attention to choose low-intensity aerobic training and a variety of activities to relax, step by step, and often observed changes in blood pressure, in order to adjust the amount of exercise at any time. In particular, to participate in the initial stage of the campaign, all the best in the sport before and after the detection of blood pressure in order to observe whether it is appropriate to exercise? If you do not feel tired after exercise, no dizziness, headache, chest tightness, and so on, have a more stable blood pressure, early morning the next day The spirit of good, that intervention is more successful campaign. In addition, patients with high blood pressure should reduce the strength training, static exercises, movements or feel suffocated in the head following the movements below the waist.
Research shows that appropriate exercise can improve the regulation of central nervous system function, reduce the excitability of sympathetic nerve, the vagus nerve to raise the tension to ease small artery spasm, muscle blood vessels to expand, improve microcirculation and metabolism. In addition, the campaign will also help to reduce stress, improve mood, to calm, and the purpose of gas, therefore stabilizing blood pressure. Due to the different degrees of hypertension, in the light of our clinical classification, to choose different methods of movement: Ⅰ period of high blood pressure group, refers to the systolic and diastolic blood pressure were sustained at 140 ~ 159/90 ~ 99mmHg, but the heart and brain , Kidneys have not yet significantly affected. Appropriate choice of sports Taijiquan (sword), each 20 to 30 minutes a day, have a combined knee bone and joint rickets patients will be the focus of increased attention, in order to alleviate the burden on the knee and wear and tear; walk, May be slow to master? Fast? Slow. 5 to 10 minutes slow, fast 20 to 40 minutes, and then slowly 5 to 10 minutes, when 30 to 60 minutes. The rise of demands, chest, crosstraining, freeclimber, swinging his arms, to increase stride length, ≥ 3 times per week; jogging, 5 minutes warming-up, minor activities of the neck, upper stretch and twist the waist, press leg, and so on, the whole body Joint activities of the open, running can be taken when combined with the speed or combination of running, slow 5 minutes, somewhat faster than 15 to 20 minutes, and then slowly walk or 5 to 10 minutes, when 30 to 40 minutes, ≥ 3 times a week ; Climbing can be the turn of speed, climbing to climb off, tired on the rest, the city has a choice of either residential or small slopes within the park, houses the stairs, up and down, repeatedly, but also be able to achieve similar Mountain climbing. When using 60 to 70 minutes, ≥ 2 times a week, but the knee bones and joints associated with rickets patients would not be appropriate; swimming: 5 minutes preparation, the activities of the joint body open, for travel ≥ 25 ~ 35 minutes, or can travel 10 1 to 2 minutes rest minutes, when 40 to 50 minutes, ≥ 3 times per week; dance, every time ≥ 30 minutes, ≥ 3 times per week; also can choose to bike, Niu Yangge, table tennis, fitness gymnastics, aerobics , Yoga, strength training and a variety of small relaxation training. In the campaign should not feel suffocated or power. Phase Ⅱ high blood pressure, blood pressure means the value in continuing to maintain the 160 ~ 179/100 ~ 109mmHg, and the heart, brain, kidneys already have been affected, but also in view of decompensated patients, it is only suitable choice of Tai Chi Chuan (sword), walk , Free-hand exercises and a variety of relaxation exercises, it is necessary to pay attention to the slow movement, some of the difficult simple. 20 to 30 minutes each time, every 1 to 2 1. Ⅲ period of high blood pressure, blood pressure means the value in continuing to maintain ≥ 180/110mmHg, such as the merger of heart, kidney failure, complications such as stroke patients, only suitable for relaxing activities, the activities of the initiative also has the ability, in person, accompanied by the premise of , In a small area for a walk, to do gymnastics bare hands, and so on, the campaign can also choose to sit in the palm of your hand turn the ball, and other body-building exercise.
Research shows that appropriate exercise can improve the regulation of central nervous system function, reduce the excitability of sympathetic nerve, the vagus nerve to raise the tension to ease small artery spasm, muscle blood vessels to expand, improve microcirculation and metabolism. In addition, the campaign will also help to reduce stress, improve mood, to calm, and the purpose of gas, therefore stabilizing blood pressure. Due to the different degrees of hypertension, in the light of our clinical classification, to choose different methods of movement: Ⅰ period of high blood pressure group, refers to the systolic and diastolic blood pressure were sustained at 140 ~ 159/90 ~ 99mmHg, but the heart and brain , Kidneys have not yet significantly affected. Appropriate choice of sports Taijiquan (sword), each 20 to 30 minutes a day, have a combined knee bone and joint rickets patients will be the focus of increased attention, in order to alleviate the burden on the knee and wear and tear; walk, May be slow to master? Fast? Slow. 5 to 10 minutes slow, fast 20 to 40 minutes, and then slowly 5 to 10 minutes, when 30 to 60 minutes. The rise of demands, chest, crosstraining, freeclimber, swinging his arms, to increase stride length, ≥ 3 times per week; jogging, 5 minutes warming-up, minor activities of the neck, upper stretch and twist the waist, press leg, and so on, the whole body Joint activities of the open, running can be taken when combined with the speed or combination of running, slow 5 minutes, somewhat faster than 15 to 20 minutes, and then slowly walk or 5 to 10 minutes, when 30 to 40 minutes, ≥ 3 times a week ; Climbing can be the turn of speed, climbing to climb off, tired on the rest, the city has a choice of either residential or small slopes within the park, houses the stairs, up and down, repeatedly, but also be able to achieve similar Mountain climbing. When using 60 to 70 minutes, ≥ 2 times a week, but the knee bones and joints associated with rickets patients would not be appropriate; swimming: 5 minutes preparation, the activities of the joint body open, for travel ≥ 25 ~ 35 minutes, or can travel 10 1 to 2 minutes rest minutes, when 40 to 50 minutes, ≥ 3 times per week; dance, every time ≥ 30 minutes, ≥ 3 times per week; also can choose to bike, Niu Yangge, table tennis, fitness gymnastics, aerobics , Yoga, strength training and a variety of small relaxation training. In the campaign should not feel suffocated or power. Phase Ⅱ high blood pressure, blood pressure means the value in continuing to maintain the 160 ~ 179/100 ~ 109mmHg, and the heart, brain, kidneys already have been affected, but also in view of decompensated patients, it is only suitable choice of Tai Chi Chuan (sword), walk , Free-hand exercises and a variety of relaxation exercises, it is necessary to pay attention to the slow movement, some of the difficult simple. 20 to 30 minutes each time, every 1 to 2 1. Ⅲ period of high blood pressure, blood pressure means the value in continuing to maintain ≥ 180/110mmHg, such as the merger of heart, kidney failure, complications such as stroke patients, only suitable for relaxing activities, the activities of the initiative also has the ability, in person, accompanied by the premise of , In a small area for a walk, to do gymnastics bare hands, and so on, the campaign can also choose to sit in the palm of your hand turn the ball, and other body-building exercise.
High blood pressure to change the concept of vegetarian
Many patients are obese patients with high blood pressure, medical doctors also can not forget the total added: on the basis of rational drug use in the light diet, pay attention to weight loss. Some patients simply feel better to be a vegetarian. In fact, this is not only not necessary, is also detrimental to health, the key is to balance healthy eating.
Patients with high blood pressure, even obese, a healthy diet should also include a certain amount of animal protein. As eggs, beef, mutton, and so the fat content of animal protein and amino acids the human body in line with demand, the plant protein can not be substituted by.
Patients with high blood pressure should be to establish the correct concept of food, salt restriction on the premise of balanced meals, daily intake should be a certain amount of grains, fruits, vegetables and animal protein and so on.
Patients can be "balanced food pyramid" to plan their three meals a day. At the bottom of the tower is the daily intake should be more food, more bottom-up intake should be less.
Food "pyramid" in the first layer, that is, at the very bottom of the tower is the main cereal category, such as rice, bread, corn, etc., should be a daily intake of about 300 to about 500 grams. The second tier is vegetables, fruits, fresh vegetables recommended daily intake of 400 to 500 grams of fresh fruit from 100 to 200 grams. The third layer for fish, shrimp, meat, poultry, eggs. The type of meat daily intake of 50 to 100 grams of fish and shrimp daily 50 grams of egg per day for 25 to 50 grams. Fish is a source of high-quality protein and low fat content, patients with recommendations to eat more. The fourth tier for its dairy products, beans and bean products, should be a daily intake of 100 grams of skim milk, yogurt, milk not only because both retain the nutrients in the milk and at the same time reducing the fat and cholesterol content, Therefore, preference should be given. Fifth floor to the top of the pyramid is fats, oils and fats category, the daily intake of 25 grams or so.
Patients with high blood pressure, even obese, a healthy diet should also include a certain amount of animal protein. As eggs, beef, mutton, and so the fat content of animal protein and amino acids the human body in line with demand, the plant protein can not be substituted by.
Patients with high blood pressure should be to establish the correct concept of food, salt restriction on the premise of balanced meals, daily intake should be a certain amount of grains, fruits, vegetables and animal protein and so on.
Patients can be "balanced food pyramid" to plan their three meals a day. At the bottom of the tower is the daily intake should be more food, more bottom-up intake should be less.
Food "pyramid" in the first layer, that is, at the very bottom of the tower is the main cereal category, such as rice, bread, corn, etc., should be a daily intake of about 300 to about 500 grams. The second tier is vegetables, fruits, fresh vegetables recommended daily intake of 400 to 500 grams of fresh fruit from 100 to 200 grams. The third layer for fish, shrimp, meat, poultry, eggs. The type of meat daily intake of 50 to 100 grams of fish and shrimp daily 50 grams of egg per day for 25 to 50 grams. Fish is a source of high-quality protein and low fat content, patients with recommendations to eat more. The fourth tier for its dairy products, beans and bean products, should be a daily intake of 100 grams of skim milk, yogurt, milk not only because both retain the nutrients in the milk and at the same time reducing the fat and cholesterol content, Therefore, preference should be given. Fifth floor to the top of the pyramid is fats, oils and fats category, the daily intake of 25 grams or so.
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