How to ngăn ngừa and kiểm soát Hypertension at Home - đột quỵ Center

Hypertension is the main risk factor for đột quỵ. More than 90% of high blood pressure caused by lifestyle habits or genetic factors. Under the long-term effect of hypertension, the blood vessel wall gradually stiffens and loses elasticity, which will thúc đẩy the occurrence and development of atherosclerosis, eventually leading to đột quỵ. Generally, the incidence of hypertension increases with age. Especially in people over 60 years old, over half of people have hypertension. In many cases high blood pressure is asymptomatic, but sometimes increased blood pressure can cause headache, dizziness and nosebleeds.

Diagnostic criteria for hypertension: Blood pressure ≥140/90mmHg

The main causes of hypertension

·Excessive salt intake

·Decreased salt excretion (caused by increasing age, especially in women after menopause)

·Lack of exercise

·Mental stress

·Fatigue

điều trị of hypertension

·Moderate aerobic exercise

·Low-salt diet（giảm the intake of salt in the daily diet, and it is recommended to limit salt intake to less than 6 grams per day）

·Prohibition of smoking and alcohol

·Lose weight

·Take blood pressure medications under the direction of your doctor

Exercises you can do at home to ngăn ngừa and kiểm soát high blood pressure

The calf cơ (triceps crus) is considered as the "second heart" and its role is to counter gravity and return blood to the heart. Therefore, exercising the calf các cơ is helpful in stabilizing blood pressure.

Exercise one：Heel Raises

1. Place one or both các bàn tay on a supportive surface for balance

2. Stand with feet shoulder-width apart

3. Slowly raise both heels and hold for 10s

4. Slowly lower both heels

Exercise two: Half Squat

1. Stand with feet shoulder-width apart

2. Bend your legs, push your butt back to a 45-degree angle

3. Hold for 10s, then slowly raise your body back up

Exercise three: Aerobic Exercise

As the nghiên cứu found, 30 minutes of moderate intensity exercise five-seven times a week can giảm systolic blood pressure by 4-9 mm Hg. Walking, blocks of cycling, and swimming are all recommended exercises to effectively lower blood pressure.