It is well known that hypertension can cause heart attacks and strokes, which are serious complications. Thus, the prevention of the occurrence and progression of hypertension in daily life is particularly important.
In daily life, if we can pay attention to the following five risk factors, we can help keep blood pressure stable and reduce the risk of cardiovascular and cerebrovascular diseases.
1.Weight
Increased body mass index is the most dangerous factor for hypertension disease. Obese people with more fat are not only prone to atherosclerosis, but also due to the increased blood volume, excessive oxidative stress and inflammatory response, which in turn leads to and aggravates hypertension.
2, bad diet structure
Such as high sodium and low potassium diet or excessive intake of saturated fatty acids, less vegetables, fruits, etc. can increase the prevalence of hypertension.
3, bad lifestyle habits
Such as smoking, alcohol abuse, frequent late nights, lack of exercise, etc., are independent risk factors for blood pressure fluctuations.
4, drug factors
Long-term use of birth control pills, taking drugs containing various hormones, the use of anti-inflammatory drugs for pain relief, can cause blood pressure to rise.
5, mental factors
Including increased stress in life and work, long-term mental tension, excitement, anxiety or bad visual stimulation.
Understanding the controllable risk factors of hypertension, and its avoidance or regulation can effectively prevent and control hypertension, common prevention tips are as follows.
1, appropriate exercise, reasonable weight control: it is recommended that 3-5 times a week physical exercise, 30 minutes each time, jogging, cycling, swimming, tai chi and other aerobic exercise. Keep the body mass index between 18.5-23.9 to avoid overweight and obesity.
2, reasonable diet: diet with meat and vegetables, reduce the intake of sodium and salt, avoid high cholesterol, high-calorie food, more high vitamin, high fiber and other high-quality food, more vegetables, fruits and other potassium-rich food, while quitting smoking and alcohol.
3, regular rest and rest: reasonable control of sleep time, the most scientific sleep time is 6-8h per day, and it is recommended to go to sleep before 11:00 every night.
4, strictly limit the use of drugs: avoid long-term use of antipyretic and analgesic drugs, contraceptives, epinephrine drugs, etc., long-term use of drugs containing high sodium should pay attention to “potassium and sodium”, regardless of which drugs, should be selected under the guidance of a physician or pharmacist.
5, keep a happy mood: reasonable release of pressure, timely adjustment of bad mood, avoid mental tension, anxiety, etc.
6.Regular health checkups: For people with risk factors for hypertension, it is recommended to monitor blood pressure, blood lipids, blood sugar, weight and other indicators regularly every year to achieve early detection, early diagnosis and early treatment.
References
[1][Journal article] Xiao Shaohua – “Charming China” – 2018, Issue 45
[2][Journal paper] Chen Minhua-“Diet and Health Care”-2019, Issue 23
[3] Qian Guangfeng. Introduction to preventive care and health guidance for hypertension [J]. Electronic Journal of Clinical Medicine Literature,2018,5(8):41.
[4]Wang KY. Introduction to preventive health care and health guidance for hypertension[J]. Health for All (Midterm Edition), 2017,11(8):17.
[5][Journal article] Ni Xuechun- Special Health – 2019, 19