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How to save yourself from hypertension – doctor’s advice

Hypertensive disease often develops gradually, gradually, with blurred boundaries of irreversible changes, destroying the body and inevitably leading to fatal complications. Hypertension is easier to prevent than to treat. Therefore, the prevention of hypertension is a priority task. Pravda.Ru told readers about methods of preventing hypertension cardiologist of the NAKFF medical clinic Natalya Chuich.

Hypertension: risk factors

In the development of the disease and its complications, a significant role, according to scientists, is played by risk factors, the identification and correction of which forms the basis of preventive measures. For the prevention of the development of the disease, the most interesting are the so-called modifiable risk factors, amenable to both non-drug and drug correction. The formation of the most important modifiable risk factors (chronic psycho-emotional stress, low physical activity, poor nutrition, overweight, smoking) is associated with certain family traditions. Formed modifiable risk factors from an early age determine a person’s lifestyle and have a significant impact on the development of chronic diseases, including arterial hypertension. The combination of two or more risk factors leads to a significant increase in the incidence of sudden death and myocardial infarction.

Prevention of hypertension

Increasing stress resistance

The most important risk factor for hypertension is prolonged psycho-emotional stress. Quarrels, conflicts, insufficient sleep, anxieties, mistakes and failures, excessive emotional stress – all these are inevitable attributes of modern life. And do not expect to get rid of this “bouquet” of stressors. A healthy and physically strong and emotionally stable body will overcome and solve any difficult problems. But after all, high blood pressure is not an “enemy” to our body; evolutionarily, an increase in blood pressure helped to adapt to stressful environmental conditions.

Feeling a sense of excitement and emotional tension, the body reacts by releasing many hormones. Adrenaline, norepinephrine and cortisol lead to an increase in heart rate, increased pressure, increased blood flow, and an increase in blood glucose levels. Such changes lead to an improvement in the blood supply to the brain and muscles, increased concentration of attention, concentration, increased reaction speed, which means that a person becomes maximally collected and ready to withstand any psycho-emotional and physical stress.

Thus, with the help of stress, the body successfully adapts to stress, and then returns to a stable state. However, a series of stressful effects does not allow the body to fully recover, which leads to a chronic increase in the level of stress hormones in the blood, and these hormones, in turn, help maintain high blood pressure for a long time. As a result, there is a breakdown in adaptation, the body perceives constantly increased pressure as the norm. Thus, a step was taken towards the development of hypertension. This can be avoided, because emotional stability and stress resistance are trained, like any muscles in our body.

  • Make time for good rest and, if possible, good sleep.
  • Dosed physical activity perfectly “burns” stress hormones.
  • Pay attention to building interpersonal relationships – this is an important aspect in a set of measures to increase stress resistance.
  • Do not accumulate negativity, negative emotions are doubly “poisonous” if accumulated over a long period of time.
  • Study your strengths and weaknesses, this will allow you to better understand how to increase stress resistance and in what direction you should work on yourself in order to increase self-esteem.
  • Improve yourself, develop new skills, gain new knowledge, improve your professional qualifications, this is a direct way to increase self-esteem and, as a result, increase stress resistance.

The task is not to avoid stresses, to ignore the obvious, but to adequately accept them, overcome them, learn to survive losses, and be prepared for any shocks. All our losses contain only a part of ourselves, but it is not ourselves. Nothing is lost when one does not lose oneself.

Physical exercises

Any physical exercise helps to increase physical performance and strengthen the nervous system. Exercises aimed at training endurance (general developmental, breathing exercises, training on simulators, swimming, walking, running, dancing) lead to a noticeable antihypertensive effect. At any age and with any disease, you can find the appropriate set of physical exercises.

Diet calorie restriction

Statistics show that many people with high blood pressure are also overweight. If the body weight exceeds the recommended for gender / age (this can be found by calculating the BMI – body mass index), you should reduce the calorie content of the daily diet. First of all, it is necessary to limit consumption:

  • fatty, fried foods,
  • sweet
  • flour products.

It is worth recalling that being overweight is a risk factor for a number of diseases. Therefore, reducing excess weight contributes not only to the normalization of blood pressure, but also improves health, improves the overall quality of life and emotional background.

Restriction of animal fats

Reducing the content of animal fats in the diet simultaneously serves two purposes: reducing calories and preventing atherosclerosis, which, as you know, is one of the risk factors for an unfavorable course of hypertension.

In the daily diet, it is recommended to limit animal fats and give preference to low-fat products, including dairy products. Fried meatballs, sausages, lard, fatty cheeses, sour cream are best gradually removed from the diet, while adding a variety of fresh vegetables and fruits, vegetable oil, fish to it. Thus, you can maintain normal cholesterol levels, weight, and also enrich your diet with potassium, which is very useful for hypertension.

salt restriction

Elevated blood sodium also increases blood pressure, as the heart pumps out more blood per beat than normal. The amount of table salt should be limited to 5 g (1 teaspoon) per day.

It should be borne in mind that many finished products, such as: smoked meats and pickles, sausages, sausages, cheese, canned food, mayonnaise and other sauces, contain a lot of salt themselves. Therefore, by regularly eating them, you can already exceed the daily salt intake. Therefore, it is very useful to remove the salt shaker from the table and form a new habit of not adding salt to already prepared dishes. Feel the taste of bread, because it is quite salty in itself. Salt can be replaced with herbs, garlic or other spices.

Rejection of bad habits

The habit of smoking is a complex psychosomatic addiction. Tobacco smoke contains many ingredients that have a negative impact on human health. Regular smoking causes a number of diseases. The cardiovascular system suffers the most. Nicotine increases blood pressure in a smoker, has a toxic effect on the heart, impairs its blood supply and contributes to the development of atherosclerosis. Substances that make up tobacco smoke cause vasospasm and activation of the adrenal glands, which release a large amount of stress hormones into the blood. All of these factors lead to an increase in blood pressure, and over time, the formation of hypertension. Smoking cessation is an absolutely essential measure for the prevention of hypertension.

Blood pressure measurement

Get in the habit of monitoring your blood pressure. Do this daily or when you feel unwell, and write down the resulting numbers so that you can show your doctor. So you can respond to an increase in blood pressure in a timely manner.

The most important factor that positively influences the prognosis for high blood pressure will always be the attitude of the patient to his condition and his readiness to accurately and consistently follow the instructions of the attending physician.

How to get rid of hypertension permanently

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