Hypertension is one of the most common diseases in internal medicine. Hypertension of unknown etiology is called primary hypertension. The World Health Organization recommends the following criteria for differentiating blood pressure: (1) normotension, systolic blood pressure ≤ 140 mmHg, diastolic blood pressure ≤ 90 mmHg; (2) adult hypertension, systolic blood pressure ≥ 160 mmHg, diastolic blood pressure ≥ 95 mmHg; (3) critical hypertension, blood pressure between the above two.
For the elderly, the risk factors for hypertension are: age (for every 10 years, the relative risk of hypertension increases by 29.3% to 42.5%), weight (especially the increase in body mass index), excessive salt intake, alcohol consumption, smoking, low intake of potassium and calcium, insufficient intake of high-quality protein, and mental stress.
The climate has gradually turned cold, and the season of hypertension has arrived, the middle-aged and elderly groups who are prone to hypertension should pay special attention to preventive health care, the absence of symptoms is not the same as the absence of hypertension, should be regular medical checkups, if not adapt to timely medical care, so as not to cause more trouble.
1. Preventive measures
”Less salt, less fat and more exercise, quit smoking and limit alcohol to reduce stress, taking medication on time is the key, and following medical advice is the guarantee”.
① Low salt, quit smoking and limit alcohol. Daily salt intake should be less than 5 grams.
② Reasonable diet. The diet of patients with hypertension should be limited to fat intake, less fatty meat, animal offal, fried food, pastries, sweets, more fresh vegetables, fruits, fish, mushrooms, low-fat dairy products, etc.
③ Control body weight, body mass index should be controlled below 25 [BMI calculation method: weight (Kg)/height (m)2].
④ Increase physical activity appropriately.
⑤ Combine work and rest, and keep your mood relaxed.
2. Self-care
① Keep a happy spirit.
② Avoid constipation and straining to defecate.
③ Adequate sleep.
④ Chinese herbal footbath.
Recipe: 20 grams of hooked vine, 15 grams of mulberry leaves, 20 grams of chrysanthemum flowers, 30 grams of Xia Ku Cao.
Method: Add 4000 ml of water and decoct the liquid, first smoked feet and then wash both feet, once a day, 1 dose available 2 to 3 times, 10 days for a course of treatment.
Effect: Calm the liver and Yang, clear heat and calm the mind.
⑤ Foot massage. In the root of the big toe there is a hypotensive point, every morning and evening press the electricity for 15 minutes, is conducive to blood pressure drop. Used in conjunction with Chinese medicine foot bath, the effect is better.
⑥ Rubbing the ear. All the information of the human body can be reflected in the ears, especially in the upper triangular fossa of the ears, the back of the buck ditch, often pressed, can play a disease cure, no disease health role.
3. Physical exercise
A large number of facts prove that appropriate physical activity is very beneficial to the prevention and treatment of hypertension. And appropriate physical exercise can enhance physical fitness, weight loss and maintenance of normal weight, can be used jogging, walking, tai chi and other forms of physical activity, each activity is generally appropriate for 30 to 60 minutes, the intensity varies from person to person.
But hypertensive patients in physical exercise, pay attention not to do too violent movements of low bending, excessive amplitude of postural changes and forceful breath-holding action to avoid accidents. The elderly are often suffering from a variety of chronic diseases, physical exercise should pay more attention, it is best to exercise under the guidance of a doctor.
4. Diet regimen.
①Three meals
The diet should be arranged in small quantities and avoid overfilling; hypertensive patients are often obese and must eat low-calorie food, and the total calories should be controlled at 150-200 grams of staple food per day, with animal protein and vegetable protein accounting for 50% each.
Patients with hypertension who do not have kidney disease or gout disease can eat more soybeans, peanuts, black or white fungus and fruits.
Dinner should be small and light, excessive greasy food can induce a stroke. The edible oil should be vegetarian oil containing vitamin E and linoleic acid; do not eat sweet food. Eat more high-fiber foods, such as bamboo shoots, bok choy, cabbage, winter melon, tomatoes, eggplant, bean sprouts, jellyfish, kelp, onions, etc., and small amounts of fish, shrimp, poultry, skim milk powder, egg whites, etc.
②Low salt and low fat
The amount of salt eaten per person per day should be strictly controlled at 2-5 grams, or about one tsp. The amount of salt should also be minus the sodium contained in soy sauce for cooking, 3 ml of soy sauce is equivalent to 1 gram of salt. Salted (soy) vegetables, curd, salted meat (eggs), pickled products, clams and shellfish, shrimp, eggs, and vegetables such as coronary artemisia, grass head and hollow cabbage are high in sodium and should be eaten sparingly or not at all.
The daily consumption of fat should be less than 30 grams, and avoid eating animal oil, raw lard, bacon, sardines in oil, etc.
③ moderate amount of high fiber diet, fruit.
Fruit can be eaten to prevent dryness, but not more is better, consumption should be moderate.
Apples, persimmons, oranges, grapes, dates, etc. all have the effect of lowering blood pressure.
But apple juice can stop diarrhea, can cause constipation, eat after meals can help digestion. Apples are rich in sugar and potassium salts, suffering from nephritis, diabetes, coronary heart disease should eat less.
Persimmon contains more tannins, with astringent, more food will be astringent mouth, dry stool.
Because citrus is rich in carotene, if eaten too much will cause carotenemia (commonly known as orange yellowness), but also on fire, resulting in body dysfunction, mouth ulcers, tongue inflammation, pharyngitis and other diseases.
Patients with cold spleen and stomach and diabetes should eat less or not eat grapes.
④ Avoid spicy and stimulating food.
5. Two medicinal meals.
Pine flower and light vegetable porridge
Raw materials] 1 egg, 50 grams of light vegetables, 100 grams of rice, salt, MSG appropriate amount.
【Production】 Wash and cut the pale light into pieces, cut the egg into small dice, and clean the rice. Then put the tamari, egg and rice together in a pot, add the right amount of water and boil it into a thin porridge. When serving, add salt and monosodium glutamate to taste.
Usage】Take it every morning and evening with warmth.
Function】Supplements the liver and kidney, reduces fire and eliminates irritation. Suitable for high blood pressure, tinnitus and vertigo.
Cassia congee
Ingredients】30 grams of calcined cassia, 100 grams of round-grained rice
Preparation】Break the calcined cassia into a casserole, add 200 ml of water, fry for 1 hour, remove the dregs and extract the juice, add japonica rice, then add 600 ml of water and cook for a thin porridge.
Usage】Eat warm every morning and evening for 5-7 days.
Functions】Pacifying the liver and submerging the Yang, clearing heat and brightening the eyes. It is suitable for high blood pressure, as well as for red eyes and cataracts, green blindness and blurred vision.
Contraindications】It is not recommended for those with weak spleen and stomach.