How to manage blood pressure in FIFA World Cup
The 2022 FIFA World Cup is taking place in Qatar. Fans all over the world watch the game online or offline and cheer for the teams they support!
However, due to the time difference. Many games start at night. In order not to miss the wonderful live broadcast of the group, fans can only choose to stay up late to watch the game. This is, regular blood pressure checks are very important for middle-aged and elderly people!
According to some studies, chronic sleep deprivation appears to be an important risk factor for high blood pressure. Cardiovascular disease is indeed associated with sleep disturbances.
Sleeping only a short amount of time raises the average blood pressure and heart rate, which may increase the stress on the cardiovascular system. So how to avoid high blood pressure?
Eight tips to stay away from high blood pressure
1. Be optimistic. A good and stable mood is an important factor in stabilizing blood pressure, and mental stress can increase the activity of the sympathetic nerves and adrenal medulla in the body, resulting in increased blood pressure.
Therefore, hypertensive patients should always maintain emotional stability, be optimistic and open-minded, not worry about gains and losses, control emotional fluctuations, reduce delusions and excitement, which are important factors to ensure stable blood pressure.
2, appropriate exercise to promote weight loss. Regular exercise and physical exercise can improve the performance of the cardiovascular system, normalize the vasomotor movement, reduce blood sugar and blood lipid concentrations, and relieve and prevent hypertension.
Losing weight is also one of the good ways to lower blood pressure. It can not only lower blood pressure, but also effectively prevent atherosclerosis. The method of losing weight should be a comprehensive measure of moderate diet and increased activity, and laxatives should not be used indiscriminately to lose weight.
3. Have a regular life. According to the rhythm requirements of the human body's biological clock, it is necessary to develop a good habit of sleeping on time, getting up on time, and eating on time. For hypertensive patients, the regularity of life is the guarantee of stabilizing blood pressure and restoring health. Therefore, hypertensive patients should ensure adequate sleep time, and avoid excessive thinking activities or watching movies, TV, etc. 1 hour before going to bed.
4. The diet is mainly low-fat and low-cholesterol. Limit animal fat and eat more iodine-containing foods, such as kelp, seaweed and other seafood, because iodine can reduce the deposition of cholesterol in the arterial wall and prevent the occurrence of arteriosclerosis.
5. Eat more fruits and vegetables. Eat more fresh vegetables and fruits high in vitamin C. Vitamin C participates in the formation of intercellular substance and redox reaction in the body, participates in metabolic reaction, and has the effect of strengthening the excretion of cholesterol and reducing the content of blood lipids.
6, eat less stimulating food. Such as pepper, strong tea, coffee, do not smoke, drink less alcohol, etc., eat more light and protein-rich foods, such as soy products, pig blood and other animal blood products.
7. Limit salt intake. The increase in the amount of salt will inevitably cause sodium and water retention, increase blood volume, increase cardiac output, increase blood pressure, and increase the burden on the heart. Therefore, it is necessary to limit the intake of salt, which should be controlled below 5 grams per day.
8. Develop the habit of defecation regularly every day. Eat more foods containing more fiber, such as beans, celery, etc., to inhibit the absorption of cholesterol.
9. For middle-aged and elderly people who want to check blood pressure regularly, they can choose an upper arm electronic sphygmomanometer. Henan Forever Medical provides a portable upper arm electronic sphygmomanometer, which is easy to operate and suitable for observing blood pressure data at home.
