In clinical practice, patients with hypertension do not simply rely on injections and medications to get rid of the problem once and for all, but unsatisfactory blood pressure control is also the number one problem for most hypertensive patients. In addition to medications to help control blood pressure, lifestyle interventions are also an important part of the long road to combating stress.
I. The main elements of life interventions
Lifestyle interventions can be summarized as “seven parts”, which are sodium and potassium reduction, reasonable diet, weight control, non-smoking, limiting alcohol consumption, increasing exercise, reducing mental stress and maintaining psychological balance. Doing these seven things in daily life will make blood pressure control easier.
But in the end, the “seven parts”, how to achieve each part of life, it is necessary to slowly explain.
II. Specific intervention methods
Reduce sodium and increase potassium
High sodium diet is an internationally recognized risk factor for hypertension, the main source of sodium in food is generally salt, salt intake is associated with the magnitude of the increase in blood pressure, an increase in daily sodium intake of 5-6 grams, systolic blood pressure increased by 3.1-6.0 mmHg. The effect of potassium supplementation is stronger in hypertensive and normotensive individuals than in normal individuals, and more pronounced in sodium-sensitive individuals.
Salt intake control chart
Therefore, reducing salt intake, such as reducing the intake of preserved foods and cooking with less salt, and increasing the intake of potassium-rich foods, such as bananas, oranges, milk and other potassium-rich foods, are important for controlling blood pressure.
Reasonable diet
On the basis of regular treatment, a proper diet can assist in avoiding a continuous rise in blood pressure and the risk of cardiovascular disease in patients with hypertension.
Reasonable nutrition
It is recommended that patients with hypertension eat a diet based on fresh fruits and vegetables, low-fat dairy products, and fatty proteins, including fatty proteins, which means meat with low fat content, including chicken and fish. And also to reduce the intake of sugar or sugary drinks, red meat and saturated fatty acids.
Weight control
Obesity or overweight is one of the common risk factors for hypertension, and it is clinically recommended that patients with high blood pressure or hypertension should keep their weight within a healthy range.
The normal range of BMI is 18.5-23.9 kg/m², but if the BMI value exceeds 24 kg/m², it is recommended to control energy intake and increase physical activity in order to reduce body weight.
Maintaining a reasonable weight
Patients should reduce their total daily caloric intake based on a balanced diet, control the intake of foods high in oil and sugar, and perform regular moderate intensity aerobic exercise under professional guidance. Weight control is a long-term process that needs to be adhered to. Patients should not be in a hurry to pursue the numerical changes in weight, but should follow a gradual and scientific approach to weight loss.
Do not smoke
Smoking can damage the endothelium of blood vessels, prompting the thickening of the inner lining of the blood vessel wall, reducing the elasticity of blood vessels and aggravating the process of hypertension. Although quitting smoking in time does not lead to a significant decrease in blood pressure, it has positive significance for the development of hypertension and the prognosis of patients.
Limit alcohol consumption
Long-term alcohol consumption can lead to increased levels of catecholamines and corticosteroids, increased renin-angiotensin, vasopressin, and aldosterone, resulting in increased vasoconstriction, increased peripheral resistance, and higher blood pressure.
Alcohol consumption not only affects the control of hypertension, but may also cause damage to multiple organs such as the brain, liver, heart and blood vessels. Daily alcohol intake can be controlled to no more than 25 grams for men and 15 grams for women, and no more than 140 grams for men and 80 grams for women per week.
Increase exercise
Hypertension patients in regular do treatment on the basis of appropriate aerobic exercise, for the control of blood pressure has a positive effect. Aerobic exercise process can promote blood circulation, at the same time can weaken sympathetic nerve activity, enhance the vagus nerve function, so that the peripheral resistance of blood vessels is controlled, so as to promote the expansion of peripheral blood vessels, lower blood pressure.
Reduce mental stress and maintain psychological balance
Mental stress can lead to sympathetic excitation, causing an increase in blood pressure, and patients with hypertension should pay attention to the relief of psychological stress in their lives. Common causes of excessive mental stress in life include stress from work, life and study, and stress from some common psychological disorders, such as depression and anxiety disorders.
Patients with hypertension who are under high mental and psychological stress should go to the hospital in time to seek the help of a professional psychiatrist, who can provide psychological guidance to relieve the stress.
Treatment of hypertensive patients is a constant battle, and regular treatment and active lifestyle interventions are of great significance for the control of blood pressure. In the process of fighting hypertension, it is important to understand hypertension, to face it squarely, and to change one’s mentality and lifestyle.
References
[1]GUO Junsheng,GUO Hongwei,WANG Xiaoli. Dietary potassium and sodium intake:physiological requirements and cardiovascular disease prevention [C]//. New Observations on Nutrition and Health (Forty-eighth Issue):Highlights of the New Chinese DRIs. [publisher unknown],2018:12-15.
[2] Wang WQ. Nutrition and prevention of hypertensive patients [C]//. Proceedings of the Twenty-fifth Primary Health Reform and Development Conference and Annual Academic Conference of Zhejiang Province. [publisher unknown],2017:47-51.
[3] Bureau of Disease Prevention and Control, National Health Care Commission, Editorial Board of Chinese Journal of Cardiovascular Diseases, National Center for Cardiovascular Diseases, et al. Chinese health management norms for hypertension (2019)[J]. Chinese Journal of Cardiovascular Diseases,2020,048(001):10-46.
[4]Yin B-L,Du W. Effect of aerobic exercise assisted cross-theoretical model of care program on exercise and medication compliance behavior in hypertensive patients[J]. Clinical Medicine Research and Practice,2020,5(02):165-167.