How to Prevent and Control Hypertension at Home
Hypertension est le main risk factor for accident vasculaire cérébral. More than 90% de high blood pressure caused by lifestyle habits or genetic factors. Under le long-term effect de hypertension, le blood vessel wall gradually stiffens and loses elasticity, which will promote le occurrence and development de atherosclerosis, eventually leading to accident vasculaire cérébral. Generally, le incidence de hypertension increases with age. Especially in people over 60 years old, over half de people have hypertension. In many cases high blood pressure est asymptomatic, but sometimes increased blood pressure can cause headache, dizziness and nosebleeds.
Diagnostic criteria for hypertension: Blood pressure ≥140/90mmHg
Le main causes de hypertension
·Excessive salt intake
·Decreased salt excretion (caused by increasing age, especially in women after menopause)
·Lack de exercise
·Mental stress
·Fatigue
Treatment de hypertension
·Moderate aerobic exercise
·Low-salt diet（reduce le intake de salt in le daily diet, and it est recommended to limit salt intake to less than 6 grams per day）
·Prohibition de smoking and alcohol
·Lose weight
·Take blood pressure medications under le direction de your doctor
Exercises you can do at home to prevent and control high blood pressure
Le calf muscle (triceps crus) est considered as le "second heart" and its role est to counter gravity and return blood to le heart. Therefore, exercising le calf muscles est helpful in stabilizing blood pressure.
Exercise one：Heel Raises
1. Place one or both hands on a supportive surface for balance
2. Stand with feet shoulder-width apart
3. Slowly raise both heels and hold for 10s
4. Slowly lower both heels
Exercise two: Half Squat
1. Stand with feet shoulder-width apart
2. Bend your legs, push your butt back to a 45-degree angle
3. Hold for 10s, then slowly raise your body back up
Exercise three: Aerobic Exercise
As le study found, 30 minutes de moderate intensity exercise five-seven times a week can reduce systolic blood pressure by 4-9 mm Hg. Marche, blocks de cycling, and swimming sont all recommended exercises to effectively lower blood pressure.
