How to prevent low pressure and high pressure
In recent years, with the improvement of health awareness, more and more people have begun to pay attention to blood pressure issues. Low and high blood pressure (i.e. high diastolic blood pressure) is a manifestation of high blood pressure. If left uncontrolled for a long time, it may lead to cardiovascular and cerebrovascular diseases. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide you with low-pressure and high-pressure prevention methods and present relevant suggestions in structured data.
1. The dangers of low pressure and high pressure
Low blood pressure and high blood pressure usually refer to diastolic blood pressure exceeding 90mmHg, which may be caused by genetics, bad living habits or excessive stress. If left unchecked for a long time, it can lead to arteriosclerosis, increased heart load, and even stroke or myocardial infarction.
| Blood pressure classification | Systolic blood pressure (mmHg) | Diastolic blood pressure (mmHg) |
|---|---|---|
| normal blood pressure | <120 | <80 |
| normal high value | 120-139 | 80-89 |
| high blood pressure | ≥140 | ≥90 |
2. Preventive measures for low pressure and high pressure
Preventing low blood pressure and high blood pressure needs to start from many aspects such as lifestyle, diet and mental health. Here are specific suggestions:
| Precautions | Specific methods | Effect |
|---|---|---|
| healthy eating | Reduce salt intake, eat more fruits and vegetables, and control fat intake | Lower blood pressure and improve blood vessel elasticity |
| regular exercise | At least 150 minutes of moderate-intensity exercise per week, such as brisk walking and swimming | Enhance cardiopulmonary function and stabilize blood pressure |
| control weight | BMI is controlled between 18.5-24.9 | Reduce the burden on the heart and lower blood pressure |
| Quit smoking and limit alcohol | Quit smoking. Daily alcohol intake should not exceed 25 grams for men and 15 grams for women. | Reduce blood vessel damage and improve blood pressure |
| psychological adjustment | Learn relaxation techniques such as meditation and deep breathing | Relieve stress and stabilize blood pressure |
3. Dietary suggestions for low-pressure and high-pressure
Diet is an important part of preventing low blood pressure and high blood pressure. Here are some foods that can help control blood pressure:
| food category | Recommended food | function |
|---|---|---|
| Foods rich in potassium | Bananas, spinach, potatoes | Helps eliminate excess sodium from the body |
| Foods rich in magnesium | Nuts, whole grains, legumes | Relax blood vessels and lower blood pressure |
| Foods rich in Omega-3 | Deep sea fish, flaxseed | Anti-inflammatory, cardiovascular protection |
| Nitrate-rich foods | beetroot, celery | Help dilate blood vessels |
4. Daily monitoring of low and high voltages
Regular monitoring of blood pressure is an important means to prevent low blood pressure and high blood pressure. The following are things to note about blood pressure monitoring:
| Monitoring time | Things to note | Recommended frequency |
|---|---|---|
| after getting up in the morning | Sit quietly for 5 minutes before taking the measurement and avoid strenuous activities | 2-3 times a week |
| before going to bed at night | Avoid eating and strenuous exercise 30 minutes before measurement | 2-3 times a week |
| special circumstances | If you feel dizzy or have a headache, measure immediately | on demand |
5. TCM conditioning of low pressure and high pressure
Traditional Chinese medicine believes that low pressure and high blood pressure are related to excessive liver yang and insufficient qi and blood. The following are some TCM conditioning suggestions:
| Conditioning method | Specific operations | Efficacy |
|---|---|---|
| acupressure | Massage Taichong point and Quchi point | Smooth the liver, subdue yang, lower blood pressure |
| Chinese herbal tea | Chrysanthemum tea, cassia seed tea | Clear away heat and lower blood pressure |
| foot bath therapy | Soak your feet in boiled water with uncaria and mulberry leaves | Draw fire downwards, lower pressure |
6. Summary
Preventing low blood pressure and high blood pressure requires comprehensive strategies, including improving lifestyle, adjusting diet, strengthening physical exercise and psychological adjustment. By regularly monitoring blood pressure and detecting abnormalities in time, the development of low blood pressure and high blood pressure can be better controlled. If your blood pressure continues to be high, it is recommended to seek medical treatment promptly and receive standardized treatment under the guidance of a doctor.
Remember, prevention is better than cure. From now on, develop good living habits, stay away from the troubles of low pressure and high pressure, and protect your cardiovascular health!
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