How to keep blood pressure norm

For someone, it will seem unacceptable, but if you care about your well-being, getting rid of hardened habits is the only solution to restore health. When people are mindful of the main causes of various diseases, they will feel quite differently about life and about themselves in particular.

Chronic stress and overwork These two

phenomena are responsible for many diseases, not just cardiovascular diseases. Often people simply don’t pay attention to the emotional mood. This, in turn, has irreversible consequences. It is necessary to control the psychological condition. Thoughts should only be positive, more often you need to smile and worry as little as possible. It is clear that nobody will be able to completely exclude stresses from their life, but it is possible to make at least attempts not to overwork and not to be nervous on insignificant occasions.

Excess weight

Excess kilos is the scourge of our society. And we must always remember that there is a direct link between excess weight and hypertension (increased pressure). When a person starts exercising themselves and gradually reduces their weight, at least by 3-4 kilograms per month, they get good results. In addition to weight, you must keep an eye on waist volume. Fat deposits in this area can lead to internal organ obesity, which in turn contributes to increased pressure. The waist volume of women should not exceed 88-90 cm, men – 102-104 cm. It is simply necessary to get rid of excess weight or at least try to do it. Physical exertion will help in this.

Less salty

The risk of hypertension increases at times if salty meals are present in the diet. The concentration of sodium chloride should be minimal. Once in the body, salt delays the liquid, leading to an increase in the rates of AD. Products replete with magnesium and potassium (prunes, raisins, oranges, boiled beef) should be used as an alternative to sodium chloride.

Exercise

sports are simply necessary for our body. Let it be 15-20 minutes a day, but this charge can reduce the pressure by 4-9 units. And if you gradually increase physical activity, then in a month you will notice significant changes. It is simply necessary to always remember that the sedentary image contributes to the development of hypertension. Move more, doing charging in the morning, walk on foot. Take a shower in the morning and evening.

Diet The right diet

and diet is the most important component of a healthy lifestyle. To always stay fit and feel good, you need to keep an eye on your diet. Eat more fruits and vegetables, especially green. Include cereals and wholemeal flour bread, non-fatty dairy products on the daily menu. Some of the meat can be replaced with fish or non-fat poultry. And as few sweets and pastries as possible. Eat little by little, but often. All these restrictions will help reduce pressure by 12 to 14 units.

Alcohol

Spirits are detrimental to our health, especially in large quantities. Patients with cardiovascular disease are not recommended. Therefore gradually it is simply necessary to reduce the volume of alcohol drunk, as well as reduce its fortress. Give up strong alcoholic beverages and move to dry wines, but in a quantity not exceeding 1-2 glasses.

Smoking

About the harm of nicotine everyone knows. And if you don’t get rid of this pernicious habit, hypertension will be your eternal companion in life. Therefore, gradually it is necessary to reduce the number of cigarettes smoked before the total cessation of smoking

Coffee

Don’t get carried away with an invigorating drink. The maximum you can afford is two coffee cups a day. Prefer natural coffee. But it’s better to choose tea or phytogatherings.

Control

Measure daily AD with a tonometer. It is advisable to do this in the morning, evening after work, and then before bedtime. Write the readings into a separate notebook. Remember to compare them to a table where it is painted what blood pressure should be at a certain age.

Pets are

known to have beneficial effects on the cardiovascular system of the human body. This applies to both dogs and cats. The effect of relaxation will give sightings of fish in the aquarium and bird care.

Exercise

People who suffer headaches should know that it is possible to eliminate discomfort without pills by performing several simple exercises. First of all, you need to calm down, relax and recline in the armchair/on the couch, cover your eyes. Take a deep breath with your nose, then a slow exhale also through your nose. Then hold your breath as much as possible. Rest 2-3 seconds, then the exercise repeat. It is possible to make 5-7 replays.

Grab the cerval-collar area with your palms and slowly, with little effort, push the muscles down, from the back of the head to the collarbones. Repeat 10 times.

Then for 2-3 minutes massage the head with the pads of the fingers of the hands, circular movements, but with effort. Shaking your head right left 10 times, then do the same amount of right-left head turns. Next, we lower the head 5-6 times, touching the chin of the chest. Exercises are performed very slowly, smoothly. Requesting your head back is not recommended.

Press with your index and middle fingers on the point between your eyebrows and hold for 1 minute. For 5 minutes, apply the cloth dipped in table vinegar to the temples and forehead, it is possible to the back and side to the neck or to the soles of the massaged feet. Compress can be replaced with pepper patch (keep 10-15 minutes).

Weakly brewed green tea with lemon and honey also helps. Drinking it should be slow. To expand the vessels and relieve the spasm you can drink 20-30 g of brandy. Each person knows his body and can already control some certain moments that occur in it. And, of course, it’s better to keep blood pressure normal without resorting to pills. This applies not only to the vessels, but to the whole body as a whole. And it is not difficult to achieve, it is only necessary to change habits.

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