How to keep blood pressure at a normal level?

Release time£º2018/11/10
1. Press "biological clock" to rest
    Scientists have found that disturbing the life rules of mice and disrupting their "biological clock", a hormone called "aldosterone" will be secreted in large quantities, and the blood pressure of mice will start to soar. The reason is that the genes responsible for controlling the secretion of the hormone "aldosterone" also control the operation of the "biological clock". With the excessive secretion of "aldosterone", the blood pressure will continue to rise. There are also "aldosterone" in the human body, so the researchers remind people: regular schedule and regular life are very important for blood pressure health. Normally, the risk of high blood pressure is higher than that of the general population, and more attention should be paid to preventing high blood pressure.
    2. Keep your mouth shut, quit smoking and drink less
     American experts conducted follow-up observations of more than 40,000 smokers and non-smokers aged 30-40 years old for up to 11 years. The incidence of high blood pressure among smokers was 2.5 times higher than that of non-smokers. Coincidentally, a study by domestic counterparts also showed that the systolic and diastolic blood pressures in the 24-hour day and night smoking tests were higher than those in non-smokers. Nicotine guilt in tobacco can stimulate the adrenal glands to release large amounts of catecholamines, prompting a faster heartbeat, vasoconstriction, and increased blood pressure. According to research in the United States, alcohol consumption is positively correlated with blood pressure levels. Sustained drinkers have a 40% higher risk of developing hypertension than non-drinkers within 4 years. Drinking 30 ml / half a day is more than two) It can be increased by 4mmHg and diastolic blood pressure by 2mmHg. The crux of the problem can be related to alcohol-induced sympathetic excitement, increased cardiac output, and indirectly lead to a large amount of vasoconstrictor substances released, resulting in increased peripheral resistance and other factors.
    3. Protect the cervical spine
    Cervical spine abnormalities can cause brain nerves and blood circulation to be affected, ranging from unresponsiveness, weakened memory, and increased blood pressure, also known as cervical hypertension. The characteristic is that the effect of antihypertensive drugs is not obvious, or the blood pressure is unstable. Once cervical spondylopathy is effectively treated, the blood pressure will drop to normal or close to normal. Therefore, usually pay attention to cervical spine health care, actively prevent cervical spondylosis, and contribute to the health of blood pressure.
    4. Focus on sleep
    A new study by American researchers found that people who sleep an average of 5 hours a day have an increased risk of developing hypertension within 5 years compared with people who average 6 hours. 37 Another study in the United States found that nearly one third of people who sleep less than 5 hours a night suffer from arteriosclerosis. It can be determined that 6 to 7 hours of sleep every night is most beneficial to blood pressure health.
    5. Limit salt
    The residents of northern Japan ingest more than 20 grams of salt per day, and the prevalence of hypertension is as high as 40%. In contrast, Alaska has very few people who are associated with high blood pressure. The daily salt intake per capita is only 4 grams. Medical research shows that most middle-aged and elderly people and about 25 young and middle-aged people are "salt-sensitive." As long as each person eats 2 grams of salt per day, blood pressure will rise by 2.0 / 1.2mmHg. Therefore, limiting the daily salt intake to less than 6 grams is the best choice for refusing hypertension in vitro. The World Health Organization recommends that the total daily salt intake of healthy people should not exceed 6 grams; diabetes patients should not exceed 5 grams; hypertension patients should not exceed 3 grams; diabetes and hypertension should not exceed 2 grams.
    6. Kidney protection
    Kidney diseases such as nephritis and renal artery stenosis can cause an increase in blood pressure; in turn, high blood pressure can impair kidney function. Prompt to do kidney care, stay away from kidney disease, is conducive to healthy blood pressure.
    7. On the ground
    A large number of studies have confirmed that exercise is one of the effective means for humans to prevent high blood pressure from appearing. Even if they unfortunately have high blood pressure, exercise is also one of the auxiliary treatment methods. After one exercise, the blood pressure level of the human body can drop within a certain period of time and can be maintained for 22 hours. As for the blood pressure reduction, according to the experimental research of the relevant US institutions, exercise can reduce the systolic blood pressure by 4-9 mmHg, and lose weight (weight loss of 10 kg, maintain the body mass index at 18.5-24.9, can reduce the systolic blood pressure by 5-20 mmHg), fruits and vegetables A low-fat diet (which can reduce systolic blood pressure by 8 to 14 mmHg) and salt restriction (less than 6 grams per day, which can reduce systolic blood pressure by 4 to 9 mmHg) are listed as healthy lifestyles to prevent hypertension. Exercise is best aerobic such as walking, jogging, cycling, swimming, tai chi, slow-paced ballroom dancing and gymnastics.
    8. Relieve stress
    Psychological pressure will force the body to secrete pressure hormones, which in turn damage the vascular system, resulting in increased blood pressure. Therefore, to relieve psychological stress in a timely manner, such as deep breathing, meditation and yoga, listening to music, watching comedy sketches, pets, etc., can relax the heart blood vessels, reduce the secretion of stress hormones, and avoid rising blood pressure.

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